CrossFit Templum – CrossFit
Warm-up
1 min row (easy)
10 bootstrappers
10 push-up down dogs
1 min row (moderate)
10 scorpion stretches
10 up downs
1 min row (fast)
10 groiners
10 burpees
Specific Warm-up
BOX JUMP WARM-UP
1 round:
:30 calf raises
:30 plate toe taps
:30 step-ups
:30 drop-and-land off plate
:30 step-up + squat landing
:30 box jump + step down
:30 box jump + step down, slow
:30 box jump + step down, fast
– Rest :30 between movements.
– Switch feet on top of the box on the box jump + step down PUSH-UP
1 set:
5 hand-elevated push-ups (on a box)
5 tempo hand-elevated push-ups (:02 down)
5 tempo push-ups (:02 down)
5 push-ups, quick
– Rest :30 between sets. MINI ROUND
1 round:
6 box jumps
8 push-ups
6-calorie row
– Step down from the box.
Metcon
Metcon (Calories)
Every 2:00 for 4 rounds:
6 box jumps (24/30 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Intermediate: 20/24″
Beginner: 16/20″,;9 push-ups,
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (10-8-8-6-6)
– Welcome to week four in our Strength II back 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 3:00.
