CrossFit Templum – CrossFit
Warm Up
2 sets:
:30 alternating step-ups
– Rest :15.
:30 knee push-ups
– Rest :15.
:30 hollow rocks
– Rest :15.
Specific Warm Up
Box Jumps:
1 set:
5 box jumps (slow)
5 box jumps (moderate)
5 box jumps (fast)
– Rest :15 between each effort.
Toes to bar Progressions
Push Press Progression & Build:
3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
– Rest 1:00 between sets.
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Must step down from box *
Intermediate: 95/65
Beginner: 20/16in box, 45/35 bar, Lying toes to bar
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (5 sets for load:
8 alternating back rack lunges)
5 sets for load:
8 alternating back rack lunges
– Start light and build to your heaviest set.
– Step forward or backward.
– Take the barbell from the rack.
– Rest 2:00-3:00 between sets.
Cool Down
2 sets:
:30 calf stretch/side
:30 banded overhead lat stretch/side