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Monday 7pm Class cancelled
CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 row (easy)
:30 hollow hold
:30 plank shoulder taps
100 ft bear crawl
1 set:
1:00 row (moderate)
:30 hollow rock
:30 push-ups
100 ft walking lunge with :05 pause at the bottom
1 set:
1:00 row (hard)
:30 alternating v-ups
:30 ring support hold
100 ft handstand kick-ups
Specific Warm-up
Handstand Pushup Progressions:
10 pike push-ups (floor) Head reaches out in front of the hands.
:20 handstand hold Push the hands through the ground and squeeze the belly.
:20 tripod hold Head should be in front of the hands and feet are against the wall.
3-5 handstand push-ups Lower the knees fully to the stomach, then kick and press.
Ring Dip Progressions:
2 ring dip negatives Lower the shoulders below the elbows and hold for :03 at the bottom.
5 strict ring dips Lower to the bottom with control, press the rings to the floor until the arms are straight.
3 x 3 kipping ring dips Pause at the bottom for half a second, pull the knees up and then press.
Skill
4 sets:
:20 ring dip hold (top)
– Rest :10
:20 ring dip hold (bottom)
– Rest :10
Metcon
Metcon (AMRAP – Reps)
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets.
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.
RX: 35/53
RX+ 53/70
Beginner: 26/35
*Score total reps*
*To RX must complete all the holds*
Cool Down
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs
