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CrossFit Templum – CrossFit
Warm Up
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
1 set:
10 x 50-ft shuttle run (25 ft out and back)
Specific Warm Up
DEVILS PRESS PREP
5 DB deadlifts
3 DB burpee deadliftsith the DBs.
3 DB burpee cleans
3 devils presses
3 devils presses
2 sets:
3 x 50-ft shuttle run
4 devils presses (workout weight)
– No rest between sets.
Metcon
Metcon (Time)
For time:
21-15-9
DB devils presses (20/35 lb)
– Perform 10 x 50-ft shuttle runs after each set.
Intermediate 15/20#
Beginner: 10/15# 5 Shuttles
Finisher
Metcon (Checkmark)
3 sets:
20 seated alternating DB shoulder presses
– Use two DBs and alternate presses until you have completed 10 per arm.
– Add load as long as the 20 reps are unbroken.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (5 Rounds for distance)
Every 3:00 x 5 sets:
200/250-m SkiErg
Max-rep unbroken handstand push-ups
– Ski at a moderate pace. Reduce the distance if necessary to finish comfortably in under 1:15.
– Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
– Stay consistent with +/- 3 reps across the first 4 sets.
– Finish the final set with a true maximum effort.
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
