CrossFit Templum – CrossFit
Warm Up
1 set:
200-meter jog
10 ring rows
10 unweighted good mornings
10 alternating Spiderman stretches
1 set:
:30 jumping jacks
10 kip swings
10 kettlebell deadlifts
10 alternating Samson stretches
1 set:
:30 single-unders
5 kipping pull-ups or jumping pull-ups
10 kettlebell bent-over rows
10 alternating Cossack squat
Specific Warm-up
KB Swing, double under, and pullups prep…
Then….
Mini rd:
1 round:
:15 kettlebell swings
:15 double-unders, attempts, or single-unders
:15 pull-ups or scaled variations
Metcon
Metcon (AMRAP – Reps)
4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
Intermediate: 26/35#
Beginner: 20/26# and singles jumping pullups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
10 sets:
:30 max-reps strict handstand push-ups
1min rest
– Maintain consistent set sizes.
– Avoid pushing to failure.
– Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.
– Build your gymnastic pressing endurance and your awareness of your ability with this movement.
– Scale to pike push-ups, dumbbell strict presses, handstand push-up negatives as needed.
