CrossFit Templum – CrossFit
Warm-up
1 round:
400-meter run
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
Specific Warm-up
Single leg squat progressions
Double under practice
1 set:
:30 double-unders, attempts, or single-unders
10 sit-ups
8 push-ups
6 single-leg squats
– Use workout variations
Metcon
Metcon (Time)
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
Intermediate: same
Beginner: singles and air squats
Skill & Strength
Metcon (Weight)
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
Accumulate:
3:00 L-sit hold
– Perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or in any way you can get yourself off the ground. Use a variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
