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CrossFit Templum – CrossFit
Warm Up
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Specific Warm Up
8mins to Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.
Metcon
Metcon (Time)
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Intermediate:
40 knees-to-armpits
8 wall walks
Beginner:
30 hanging knee raises
12 inch worms
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
7 sets for load:
2 snatch pulls
1 snatch
– Increase loading across as many sets as possible.
– Do not treat this complex as touch-and-go reps. Reset your grip and setup before the second snatch pull and snatch.
– The snatch can be power or squat.
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
