CrossFit Templum – CrossFit
Warm-up
2 sets:
:45 single-unders
:30 narrow-stance squats
:15 hollow hold
5 push-ups
5 pike push-ups
Specific Warm-up
HS Pushup progression:
1 wall walk
:10 hs hold
3 hspu negatives
1-5 kipping hspu
1-5 kipping hspu (faster)
Knee to elbow progressions:
10 kip swings
3 kip swings+3 big kip swings
5 knee tucks
5 knees to elbow
Single leg squat progression:
8 reverse lunges
8 hook behind the heel
8 single leg squat to target
8 single leg squats (heel lift if needed)
Metcon
1 set:
3 handstand push-ups
4 knees-to-elbows
6 single-leg squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
Intermediate: 2,6,8 rep scheme
Beginner:
4 pike push-ups
8 lying leg raises
12 alternating lunges
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
5 bench presses
5 weighted dips
– Increase loading across as many sets as possible.
– Perform dips on rings or straight bars.
– Rest 2:00-3:00 between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
