CrossFit Templum – CrossFit
Warm Up
400-meter run EASY
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (down)
– Side lunges (down and back – facing the same direction)
– Crab walk with high hips (down and back – facing the same direction)
– Burpee broad jump (down)
– Jog (back)
200-meter run MODERATE
3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (right and left) to down dog
10 bootstrappers
200-meter run FAST/STRIDE
Specific Warm Up
Cover standards of each movement and demo scaled options. (Fine tune and get better) 3mins ea. movement
Pull-ups or Ring Rows
Push-ups
AbMat Sit-ups
Air Squats
Metcon
Metcon (AMRAP – Reps)
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squat
Quality movement over quantity
Scaled: Ring Rows, Banded Push-ups
Squat to box
Cool Down
3 sets: 20sec each
banded pull-a-parts
scorpion stretch
Work Your Weakness (Strength;Skill;Stamina)
Weighted Pull-ups (7 sets:
3 weighted pull-ups)
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; perform the same weight for multiple sets if desired.
– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
– If you are not able to perform a strict unweighted pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
