CrossFit Templum – CrossFit
Warm-up
2 sets:
1:00 bike
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 air squats
10 kip swings
Specific Warm-up
Double under progression and practice
Toes to bar prep
Thurster prep
2 rounds:
5 thrusters
2 toes-to-bars
5 double-unders
– Build in thruster load and use workout variations.
Metcon
Metcon (5 Rounds for time)
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
Intermediate: 65/95 & 5TTB and 20 dubs
Beginner: 35/45#, hanging knee raises, 12 cal bike, single unders
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
– Do not rest more than 10 seconds between movements.
