CrossFit Templum – CrossFit
Warm-up
1 round:
400-meter jog
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
Practice Skill
12min Practice:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Metcon
Metcon (Time)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
Intermediate:
50-40-30-20-10
3-3-2-2-1
Beginner: Single unders and Inch worm push-ups
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (6-6-6-6-6+)
– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 6 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 6 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack and be sure not to slam the trailing knee into the ground.
