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Templum’s Silent Night
CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 row, bike, or ski
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:30 row, bike, or ski
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:00 row, bike, or ski
Specific Warm-up
1 set:
10 ring rows
10 foot assisted dips
1 set:
10 jumping pull-ups
10 jumping dips
– Hold dip lockout for :01.
1 set:
10 strict banded pull-ups
10 strict banded dips
1 set:
5 strict pull-ups
5 strict dips
2-3 sets:
3 strict weighted pull-ups
3 strict weighted dips
– Build to starting weight.
Strength
Metcon (Weight)
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
*Add up each set for total weight score*
Finisher
Metcon (3 Rounds for distance)
3 sets:
On a 2:00 clock:
15/20 cal. Echo bike
Max distance DB farmer carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
Cool Down
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side
