Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
1 set:
:30 single-unders
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
– Rest :10 between movements.
1 set:
:30 single-single-double
:30 pike push-ups (floor)
:30 up-downs
– Rest :10 between movements.
1 set:
:30 double-unders
:30 burpees
– Rest :10 between movements.
Specific Warm-up
PROGRESSION FOCUS
5 DB deadlifts Heels down, arch the back. Feet can be inside or outside of the DBs.
3 DB burpee deadlifts Chest touches the floor, jump up onto a flat foot, arch the back, and stand with the DBs.
3 DB burpee cleans Finding the same jump-up position, stand faster and swing the DBs up to the shoulders.
3 devils presses Drive through the heels and lift the chest faster to swing the DBs overhead into a locked-out position.
3 devils presses Lower the DBs to the shoulders and let the DBs trace the stomach down to the floor in as straight a line as possible.
Mini Round:
2 sets:
20 double-unders (both partners)
4 devils presses (split)
– No rest between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Intermediate: :30 sec du attempts 20/35#
Beginner: Singles 15/20#
Finisher
Metcon (Checkmark)
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.
Cool Down
2 sets:
:30 forearm stretch
:30 calf stretch/leg
