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CrossFit Templum – CrossFit
Warm-up
1 set:
:30 single-unders
:30 walking lunge
:30 alternating plank shoulder taps
1 set:
:30 single-single-double-unders
:30 walking lunges
:30 alternating pike handstand hold shoulder taps
1 set:
:30 double-unders
:30 walking lunges
:30 alternating handstand hold shoulder taps (against the wall)
Specific Warm-up
PROGRESSION FOCUS
1 wall walk Push the hands into the ground and squeeze the belly to touch the nose to the wall at the top.
10 handstand shoulder taps Stomach to the wall, shift the shoulders slightly and quickly lift the hand to touch the shoulder.
10 handstand shoulder taps Back to the wall, shift the shoulders slightly and quickly lift the hand to touch the shoulder.
2:00 walk-to-wall drill Kick-up and slowly try to walk to the wall. Increase distance as proficiency increases.
3:00 handstand walk practice Let the feet hang forward of the body and slowly move the hands while walking.
Skill
Metcon (Distance)
On an 8:00 clock:
Max distance handstand walk
or
EMOM 8:
:30 shoulder taps in handstand hold or piked handstand
Metcon
PROGRESSION FOCUS
:30 seated leg-lift Hands behind hips, legs straight, and heels off of the ground.
2x :10 support Straight arm support on box or rings.
2x :05 knee tuck Bend knees and keep knees higher than the hips.
2x :05 single-leg L-sit Keep the single-leg straight and as high as the hip.
2x :05 L-sit hold Legs straight, heels at least as high as hips.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
1:00 handstand hold
1:00 L-sit
15 shoulder presses (65/95 lb)
15 GHD sit-ups
Cool Down
2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller
