CrossFit Templum – CrossFit
Warm Up
1 set:
100-m jog
25-ft toy soldiers
25-ft walking lunges
25-ft high knees
25-ft butt kickers
25-ft shoo the turtles
25-ft spiderman lunges
25-ft bear crawl
25-ft burpee + broad jump
100-m jog
Specific Warm Up
SINGLE-LEG SQUAT
6 alternating reverse lunges
Driving through the front foot with minimal back foot involvement.
6 alternating single-leg squats to a box or target
Hips go back to the target and the knee tracks the toes.
6 foot-behind-heel single-leg squats
Wrap the toe behind the heel and push both knees forward to squat below parallel.
6 alternating single-leg squats or scaling option
Practice the movement that the athlete is going to perform in the workout.
Skill
EMOM 8:
:20-:30 single-leg squat practice
Beginners: 2-4 reps/minute.
Intermediates: 4-8 reps/minute.
Advanced: 8-12 reps/minute.
Metcon
Metcon (Time)
4 rounds for time:
1:00 cumulative plank hold
400-m run
Intermediate: Same
Beginner: :30sec & 300m run
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
10 ring dips
:30 L-sit hold
– Choose an L-sit hold option that allows you to complete the L-sits in 3 sets or less; this could be from the ground, on rings, on boxes, hanging, etc.
– Scale the ring dips by placing one or two feet on the ground for assistance.
Cool Down
2 sets:
:30 cobra stretch
:30 seated pike stretch/leg