Announcements
Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs
Battle of the Box June 24th Battle of the Box 2023
CrossFit Templum – CrossFit
Warm-Up
LINE-DRILL WARM-UP
50 ft of each: (down and back)
Jog
Skipping high knees
Lateral shuffle
Toy soldiers
Samson lunges (10, then jog)
Crawling spiderman lunges (10, then jog)
Bear crawl
Bunny hop
Broad jump (5, then jog)
Burpee broad jump (5, then jog)
Specific Warm-up
PROGRESSIONFOCUS
2 x :20 figure-4 hold/leg
Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.
2 x 10 foot pulls/leg
Pull the heel straight up towards the hips to the figure-4 position without changing body position.
2 x 5 running pulls in place/leg
Maintain rhythm and body position while pulling one heel up to the hip.
10-20 changes in support
Switch legs and hold the figure-4 without changing overall body position.
2 x 25-ft hops forward
Maintain a tall body position and only slightly lean forward to move.
EMOM 3:
100-m run
– Increase pace with each set.
Metcon
Metcon (7 Rounds for time)
Every 3:00 for 7 sets:
200-m run
Beginner: 150 meters
*all runs should be under 1mins*
Cool Down
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
