Announcements
Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs
Battle of the Box June 24th Battle of the Box 2023
CrossFit Templum – CrossFit
Warm-Up
1 set:
100-m jog
:30 banded shoulder stretch/arm
1 set:
100-m run (moderate pace)
10 PVC pass throughs
1 set:
200-m run (fast pace)
10 scap pull-ups
Specific Warm-up
KIPPING PULL-UP PROGRESSION
PROGRESSION. & FOCUS
10 kip swings
Keep the body tight and “shake the bar” back and forth.
3 kip swings + 3 kips
Keeping the body tight and shaking the bar back and forth, 5 small reps followed by 3 big reps.
5 kipping pull-ups
Keep the legs straight throughout the swing and push away on the descent.
2 sets:
5-7 pull-ups or workout scaling option
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
*Max pull-ups in a single set*
Skill
Weighted Pull-ups (Build to a heavy single)
Cool Down
2 sets:
:30 lacrosse ball pec mash/side
:30 lacrosse ball bicep mash/arm
