CrossFit Templum – CrossFit
Warm-up
3 sets:
5 PVC pass throughs
6 alternating PVC overhead lunges
5 PVC good mornings
6 PVC overhead squats
– Hold the bottom of each good morning and squat for a 1 second pause.
Specific Warm-up
Rope Climb Progressions:
2 pull to stands
3 standing single leg knee raises
3 hanging single leg knee raises
2 clamp and stands
2 rope climbs
GHD progressions or sub weighted straight leg situps:
10 AbMat Situps
10 weighted sit-ups
5 parallel ghd situps
10 full range
Single leg squat progressions:
6 Reverse lunges
6 narrow stance squats
6 heel lock squats
6 squat to target
6 single leg squat full range
Metcon
Metcon (Time)
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats
Intermediate: 2 rope climbs 12 weighted abmat situps 20#/30#, heel hook pistols
Beginner: 4 pull to stands, abmat situps
reverse lunge
Finisher
Metcon (Checkmark)
Accumulate:
50 GHD hip extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.
– Welcome to the “in-between cycles” week of our Strength program. This week’s goal is to recover, realign, and prepare for the next eight-week and four-week cycles that will start on March 4.
– Build to a heavy set of 4 back-rack reverse lunges on each leg.
– Aim to start with around 50% of your 1-rep-max back squat.
– Avoid going so heavy that the back knee impacts the ground.
