CrossFit Templum – CrossFit
Warm-up
3 sets:
20 jumping jacks
20 mountain climbers
20 alternating plank shoulder taps
10 hollow rocks
5 hand-release push-ups
Specific Warm-up
Pike shoulder taps
Handstand kickups
Handstand shoulder taps
Walk to wall drill
Handstand walk practice
Bench Press press and build…
2 sets:
5 bench presses
– Rest 1:00-1:30 between sets.
– Build in load.
Metcon
Metcon (Distance)
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
Intermediate: 3min max shoulder taps
Beginner: Max distance bear crawl (butts up)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
