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CrossFit Templum – CrossFit
Warm-up
400 meter jog
Then 5mins of PVC swith game. Or Coaches choice
Penalty movements:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats
Specific Warm-up
Kettlebell swing prep and KB farmers carry warm-up/test
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Intermediate: 35/53#
Beginner: 200m distance; 26/35#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
EMOM 8:
2 dumbbell overhead squats/arm
– Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Prioritize sound positioning throughout the movements.
– Dumbbell overhead squats: focus on pressing up on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Dumbbell Turkish get-up: focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further it gets away from the body, the more difficult the movement will be.
– Start at a lighter load for both movements. Once you have dialed in the technique, then you can increase the load.
