CrossFit Templum – CrossFit
Warm-up
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
1 set:
:20 kip swings
:20 KB swings
1 wall walk
Specific Warm Up
:10-:20 handstand hold Belly tight with hands pushing into the floor
2 HSPU negatives Control the last 2 inches of the negative without plopping
:10-:20 headstand hold Create a triangle with the hands and head to balance with or without the wall
1:00 handstand push-ups
1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping
:10 ring support hold Arms locked out with rings pulled tight into the body
3 ring dips Lower the shoulders beneath the elbows on every rep
5 false grip ring rows Lift the hips and pull the rings to the sternum simultaneously to keep the body horizontal
5 muscle-up transitions Pull to the sternum, hold for :01, then transition forward to the bottom of the dip
Metcon
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Intermediate:
2 burpee pull-ups
4 seated DB shoulder presses (20/35 lb)
8 KB swings (35/53 lb)
Beginner:
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (20/26 lb)
– Rest 4:00
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)
Cool Down
Accumulate:
30 reach, roll, and lift
