CrossFit Templum – CrossFit
Warm-up
100m run
10 bootstrapper squats
10 step-ups
10 Scap retractions
5 pushup down dogs
100m run
10 scorpion stretches
10 step-ups
10 kip swings
:30 handstand hold
100m run
10 groiners
10 box jumps
10 ring rows
3-5 negative handstand pushups
Specific Warm-up
Exercise prep:
Box Jumps
Pullups
HSPU
Counter Balance Squats
Metcon
Eye of the Tiger (Hitesh Patel WOF WOD) (Time)
4 Rounds for Time:
400m Run
10 Pull Ups
10 Box Jumps 20/24”
10 KB Counter Balance Squats 35/53#
10 Toes to Bar
10 HSPU
Intermediate: 26/35# pike pushups
Beginner: 10/15# and step ups and ring rows, strict db presses , knee raises
Work Your Weakness (Strength;Skill;Stamina)
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
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
