CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)
1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg
1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)
1 set:
10 burpees
10 kettlebell swings (American swings)
Specific Warm-up
Burpee Pull-up progression and practice:
2 sets:
3 kettlebell swings
3 burpee pull-ups
– Rest :30 between sets.
– Use workout variations.
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead
Intermediate:35/53# bar 1 inch above reach
Beginner: 1-8 rep scheme and bar on forearm overhead 20/26#
Practice Skill
Metcon (Checkmark)
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
5 sets:
Front-rack walking lunges (50 ft)
– Start on the lighter side and increase across sets to find the heaviest load possible to safely perform the 50-ft effort.
– Rest 2-3 minutes between attempts.
– Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc
