CrossFit Templum – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 12:00
1 set:
2:00 bike, row, ski, or jog
1 set:
:30 band pull-aparts
10 box step-up overs
10 push-ups to down dog
10 ring rows
10 air squats
:20 handstand hold
10 air squats
10 ring rows
10 push-ups
10 box jump-overs
:20 band pull-aparts
– Rest :10 between movements.
251029 (Time)
– RX –
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups
– INTERMEDIATE –
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips
20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups
– BEGINNER –
For time:
20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees
15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips
10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.
– MASTERS 55+ –
For time:
40 box step-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box step-overs (20/24 in)
30 air squats
30 ring dips
20 box step-overs (20/24 in)
20 air squats
20 DB push presses (20/35 lb)
– Use two dumbbells.
Skill Work (Checkmark)
Post-workout accessory
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
– AT-HOME –
For time:
40 object jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 object jump-overs (20/24 in)
30 air squats
30 ring dips
20 object jump-overs (20/24 in)
20 air squats
20 handstand push-ups
