Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm up
2 sets:
200-meter run
10 alternating Spiderman stretches
10 alternating plank reach-throughs
10 alternating single-leg V-ups
10 bear crawl steps
10 scap pull-ups
Practice Skill
Wall Walk & Handstand Progressions:
:30 Shoulder taps
:30 Shoulder taps in pike
:30 partial wall walks & shoulder taps
1min wall walks
On a 10:00 clock:
Freestanding handstand practice
Beginner: :20-:30 pike handstand holds.
Intermediate: back-to-wall handstand holds, moving away from the wall as able.
Advanced: freestanding handstands.
All athletes rest :30-1:00 between attempts.
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
Intermediate:
2-4-6-8-10-12… etc.
Toes-to-bars
1-1-2-2-3-3.. etc.
Wall walks
Beginner: Knee raises and inch worm pushups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
