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June Templum Newsletter
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CrossFit Templum – CrossFit
Warm-Up
1 set:
100-m run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
Specific Warm Up
KB Swing Progression and effeciency
Bear Crawl review
1 round:
Run 200 m
10-ft bear crawl
10 Russian KB swings
– Use workout load.
Metcon
Metcon (Time)
3 rounds for time:
Run 800 m
100-ft bear crawl
30 Russian KB swings (53/70 lb)
Intermediate: 600m & 35/53# KB
Beginner: 400m & 26/35# KB
Cool Down
Accumulate:
2:00 plank hold
1:00 calf roll/side
Work Your Weakness (Strength;Skill;Stamina)
Push Jerk
5 sets for load:
3 push jerks
– Rest as needed between sets.
