Announcements
CrossFit Templum – CrossFit
Warm Up
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-m run (moderate pace)
Specific Warm Up
3 rounds:
:20 in each position of the running position drill
3 rounds:
10 reps in each step of the falling forward drill
3 rounds:
10 reps/side of the pulling in place
3 rounds:
10 reps/side of the pulling drill
200-m run FAST/STRIDE
Metcon
400m Run (Time)
Max Effort 400m Run
Skill
On a 10:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
EMOM 10:
Min. 1 | :20 handstand hold
Min. 2 | :20 L-sit hold
– Choose options for both movements that allow you to go unbroken at the start of the workout. In the later rounds, you may have to break the interval into two sets.
– If you cannot complete the L-sit hold with both legs out, try one leg extended, or your knees tucked.
– If you cannot kick up to the wall, try walking up the wall (stomach facing the wall). If using the wall is too challenging, try a pike hold.
