Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
200-meter run, moderate pace
1 set:
5 plate calf raises
10 alternating plate toe taps
10 alternating plate step-ups
5 step-ups + squat landing
5 plate jumps + step down
5 plate jumps + squat landing
5 plate jumps + slow rebound
RUN TEST
1 set:
400-meter run
Specific Warm-up
Box Jump Prep:
EMOM 3:
3 box jumps
– Increase box height with each minute.
MINI ROUND
1 set:
5 box jumps (highest height)
200-meter run (fast pace)
5 box jumps (middle height)
Metcon
Metcon (Time)
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
Intermediate: 24″, 24″, 20″
Beginner: 10/12/15 @ 20″ (step ups)
Finisher
Metcon (Checkmark)
8 sets:
:20 hollow hold
:10 rest
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (10-10-10-10-10)
*Close GRIP Bench*
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
