CrossFit Templum – CrossFit
Warm-up
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
Specific Warm-up
Thruster Prep and Pull-up drills
Build and cycle
2-3 sets:
5 thrusters
2-3 Pull-ups
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Finisher
Metcon (Checkmark)
Accumulate:
3:00 plank hold
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold
