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)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set:
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
10 dumbbell farmers carry walking lunges
Specific Warm-up
AMRAP 8:
200-meter run
10 sit-ups
50 mountain climbers
10 GHD hip extensions or unweighted good mornings
Practice Skill
Metcon (Checkmark)
3 sets:
10-20 GHD sit-ups
– Rest as needed.
Metcon
1 set:
200-meter run
10 dumbbell farmers carry walking lu
Metcon
Metcon (Time)
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (35/50 lb)
– Use two dumbbells.
Intermediate: 20/35#
Beginner: 300m run and 16 walking lunges (bw)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform 3 smooth and controlled reps.
