CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 row
10 alternating Samson stretch
10 alternating plank reach throughs
10 box step-ups (20/24 in)
1 set:
1:00 row
10 sit-ups
10 alternating DB deadlift
10 alternating v-ups
10 alternating DB sumo deadlift high pulls
1 set:
1:00 row
10 v-ups
10 DB box step-ups
10 alternating DB snatches
Specific Warm Up
Toes to bar progressions….Then prep other movements.
1 set:
:30 row for calories
5 toes-to-bar
5 DB box step-ups
5 alternating DB snatches
:30 row for calories
Metcon
Metcon (Time)
For time:
42/60 calorie row
then…
21-15-9-3:
Toes-to-bars
DB box step-ups (20/24 in) (35/50 lb)
Alternating DB snatches (35/50 lb)
then…
42/60 calorie row
– Use a single DB for step-ups and DB snatches.
Intermediate: 30/42 cal, Knee to armpits,DB box step-ups (20/24 in) (20/35 lb)
Alternating DB snatches (20/35 lb)
Beginner:
21/30 calorie row
Hanging knee raises
DB box step-ups (12/20 in) (10/15 lb)
Alternating DB snatches (10/15 lb)
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg
