CrossFit Templum – CrossFit
Warm-Up
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-m run (moderate pace)
3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200-m run FAST/STRIDE
Specific Warm Up
Rope Climb Progression:
Hang from rope
Grip strength and prepare forearms for a sideways grip.
Pull-to-stand
Pulling strength and hand-over-hand coordination. Bend knees if needed to scale the movement.
Lead leg positioning
Knee high, with rope crossing the ankle.
Trail leg draws rope out
Rope positioning and control.
Foot hook + 1 pull
Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.
Foot hook + 1 pull + re-establish foot hook
The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.
Rope climb
Use the legs to help climb the rope.
BOX JUMP WARM-UP
1 round:
6 box step-ups (low box)
6 box jumps (step down)
6 box step-ups (medium or high box)
6 box jumps (step down)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
Intermediate: 20/24″ & 1 rope climb
Beginner: 16/20in & 3 pull to stands or 6 commando pull-ups or feet elevated single ring rows
Finisher
Metcon (Checkmark)
3 sets:
:30 V-ups
– Rest 1:00
Cool Down
1 set:
1:00 elevated pigeon pose (on box if needed)/side
:30 forearm stretch on wall/side
