CrossFit Templum – CrossFit
Warm up
1 set:
:30 alternating back rack lunges PVC
:30 inchworms
:30 air squats
:30 push-ups
:30 PVC good mornings
:30 alternating plank reach throughs
:30 PVC pass-throughs
:30 burpees
Specific Warm-up
Wall walk prep then.. workout prep:
2 sets:
50-meter double-kettlebell farmers carry
1 wall walk
– Rest 1:00 between sets.
– Use workout variations.
Metcon
Metcon (Time)
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
Intermediate: 26/35# & 2 wall walks
Beginner: 20/26# 50m carry and 5 inch worm pushups
Finisher
Metcon (Checkmark)
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
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, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
