CrossFit Templum – CrossFit
Warm-up
2 rounds:
200-meter run, slow
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 change in support drill reps per leg
2 rounds:
200-meter run, faster
10 scap pull-ups
10 single-dumbbell deadlifts
10 sit-ups
10 kip swings
10 single-dumbbell goblet squats
10 hollow rocks
Specific Warm-up
Knee to elbow & DB Hang Squat Clean Progressions:
1 round:
200-meter run
7 knees-to-elbows
3 double-dumbbell hang squat cleans
– Use workout variations.
Metcon
Metcon (Time)
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)
Intermediate: Knee to armpits & 20/35#
Beginner: 200 run, knee to 90 10/15#
Finisher
Metcon (Time)
Accumulate:
50 alternating DB renegade rows
– Use workout load.