CrossFit Templum – CrossFit
Warm Up
3 sets:
:20 walking lunge steps
:10 hollow hold
:20 bear crawl
:10 superman hold
– Rest :05-:10 between movements.
Specific Warm Up
Handstand Walk Practice & Drills 12mins
KB Swing Prep & Warm-up
Metcon
Metcon (Distance)
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
*Score total distance*
Skill
Metcon (Checkmark)
Accumulate:
30 Turkish get-ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
EMOM 12:
2 hang power snatches
– Increase the loading across as many sets as possible.
– Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into the receiving position.
– Go lighter if needed to maintain sound mechanics and work technique.
Cool Down
1-2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
1:00 thoracic roll
