CrossFit Templum – CrossFit
Warm-up
1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises
1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups
1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars
Specific Warm-up
Strict Toes to bar practice:
3 sets of 5-10 reps
Then…Double under and Kettlebell Swing prep
Mini round:
2 rds: 8 swings and 20 dubs
Metcon
Metcon (Time)
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
Intermediate: 26/35# 15 dubs
Beginner: 8 swings and 15 singles
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
