CrossFit Templum – CrossFit
Warm-up
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs
Specific Warm-up
1 set:
200-meter run, slow
:30 alternating hamstring scoops
1 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
– Rest 1:00 between sets.
Metcon
Metcon (Time)
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
Intermediate: Same
Beginner:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– Plank holds in 1-2 sets.
– While performing strict toes-to-ring, focus on leaning back and pressing the rings to your toes.
– While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.
Modifications:
– Strict toes-to-rings: strict hanging knee raises on rings
– GHD sit-ups: GHD sit-ups to parallel, AbMat sit-ups
