CrossFit Templum – CrossFit
Warm-up
1 set:
10 strokes on the rower (14-18 strokes per minute)
10 alternating elbow-to-instep
10 GHD hip extensions or good mornings
1 set:
10 strokes on the rower (18-22 strokes per minute)
10 single-leg KB deadlift/leg
10 jumping squats
1 set:
10 strokes on the rower (22-26 strokes per minute)
10 KB deadlifts
1 set:
10 strokes on the rower (30+ strokes per minute)
10 Russian KB swings
Specific Warm-up
PROGRESSION FOCUS
5 single-arm KB swings to eye level/arm Heels down and torso up.
5 single-arm KB swings + pull back to eye level/arm Create space for the hand to turn a punch.
5 KB snatches/arm Stand fast, pull the elbow back during the swing, and then punch the KB to the overhead position.
Skill
3 sets:
5 KB snatches/arm
Metcon
Metcon (Time)
5 rounds for time:
400/500-m row
20 Russian KB swings (53/70 lb)
Intermediate: 35/53#
Beginner: 20/26# 250meters
*sub 400 meter run*
Cool Down
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
