Announcements
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats (squat therapy)
:20 rest
:40 jump rope
:20 rest
Specific Warm-up
Wall Ball Prep:
Positioning Review
10 Wall Ball Front Squats
10 Wall Ball Push Press
5 Wall Ball Thrusters
5 Wall Balls
1 set:
:40 double-unders
:20 rest
:40 wall-ball shots
– Use workout variation and load.
Metcon
Metcon (Time)
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
Intermediate: 20 dubs; 10/14# Ball
Beginner: 20-30 singles; 10 Wall balls
Finisher
Metcon (Time)
4 rounds for time:
10 Med Ball Slams 20/30#
15 Toes to Bar
20 Bear Hug AbMat sit-ups 20/30#
1 min mandatory Rest
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
Finish each carry in less than 1:00.
Record the heaviest unbroken carry.
Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those. The goal is to move something heavy.
If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.
Sandbag carry modifications: Load, dumbbell or kettlebell front rack carry, barbell front rack carry
