Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
1 set:
400-meter jog
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 kip swings
1 set:
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
5-10 kipping pull-ups
1 set:
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
5-10 chest-to-bar pull-ups
Specific Warm-up
Overhead squat prep from the floor
Skill & Strength
Overhead Squat (10min to build to heavy single from the floor)
Metcon
Metcon (Time)
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)
Intermediate: 15 CTB 95/135
Beginner: 10 Jumping CTB, 35/45
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, but if needed to maintain sound mechanics, perform the same weight for multiple sets.
– Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are unable to perform a pull-up, find the smallest assistance band possible that allows you to perform three smooth and controlled reps.
