CrossFit Templum – CrossFit
Warm-up
3 sets:
30 jumping jacks
:10 Samson stretch/leg
5-10 ring rows or 1-5 strict pull-ups
5-10 push-ups from the knees or toes
10 alternating forward lunges, walking lunges, or jumping lunges
Specific Warm-up
Running Drills then…
EMOM 4:
100-meter run
Metcon
Metcon (Time)
5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run
Intermediate: 35/53#
Beginner: 20/26# 200m run
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
For completion:
12 alternating seated dumbbell strict presses
12 strict handstand push-ups
10 alternating seated dumbbell strict presses
10 strict handstand push-ups
8 alternating seated dumbbell strict presses
8 strict handstand push-ups
6 alternating seated dumbbell strict presses
6 strict handstand push-ups
4 alternating seated dumbbell strict presses
4 strict handstand push-ups
– Rest as needed between sets.
– Use a weight for the seated dumbbell press that allows you to go unbroken on each set. Because you are alternating presses, each arm will end up doing half the reps.
– Expect the handstand push-ups to be intentionally challenging. Remember to stay tight and keep your body rigid. Rest as needed to complete the reps.
– Scale handstand push-ups to negatives (cut reps in half), pike push-ups, or push-ups.
