CrossFit – Wed, May 31

Announcements

Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs

Save the Date: Battle of the Box 2023 June 24th

Battle of the Box 2023

CrossFit Templum – CrossFit

Warm-Up

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 single-leg KB deadlifts/leg

20 alternating reverse lunges

:20 single-unders

1 set:

10 KB good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Specific Warm-up

PROGRESSION.& FOCUS

KB deadlift

Single-arm KB swing

KB swing to shoulder height

Full range of motion KB swings

1 set:

:20 double-unders

– Rest :10

:20 box step-ups

– Rest :10

:20 KB swings

Strength

Suitcase Deadlift (5×10 suitcase deadlifts)

Increase weight as you can

Metcon

Metcon (Time)

5 rounds for time:

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (35/53 lb)
Intermediate: :30 sec dub attempts

Beginner: Penguin hops & 26/35#

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves