Announcements
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CrossFit Templum – CrossFit
Warm-up
1 round:
200-meter jog
10 single-unders
10 alternating Spiderman + reaches
5 push-ups to downward dog
10 box step-ups
10 single-unders
10 alternating Samson lunges
5 push-ups to downward dog
10 box jumps
10 single-unders
10 alternating scorpion stretches
5 push-ups to downward dog
10 box jump-overs
200-meter run
Specific Warm-up
EMOM 6:
:15 jump rope skill practice
– Athlete’s choice of jump rope skill.
crossovers, doubles, triples etc…
Metcon
Movement Prep and demo:
Pullups, Pushups and Box jumps
Metcon (Time)
5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups
Intermediate: 4 rds and 15 pullups
Beginner: 3-4 rds 15 reps ea movement
ring rows if needed
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (10-8-8-6-6)
– Welcome to week four in our Strength II front squat cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
