CrossFit Templum – CrossFit
Warm-up
1 set:
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges
1 set:
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow
1 set:
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast
Practice Skill
EMOM 8:
:10-:20 handstand hold
Metcon
Push Press and Double under progressions:
1 set:
5 dumbbell push presses
– Rest :10.
25-ft dumbbell front rack walking lunges
– Rest :10.
30 double-unders
1 set:
10 dumbbell push presses, directly into…
25-ft dumbbell front rack walking lunges
30 double-unders
Metcon
Metcon (Time)
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
Intermediate: 20/35#
Beginner; 10/15# & singles
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
100-ft handstand walk
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk unbroken as far as possible.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
