CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
AMRAP 2:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 2
AMRAP 2:
100m Run (Moderate pace)
5-10 Strict Pull-up
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 3
AMRAP 2:
100m Run (Workout pace)
20 Ring Row Climbs
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
SPEND :60-:90 sec @ ea progression.
1) Rope Pull-to-Stand // Pulling strength
2) Hang + Footlock // Able to hold body weight while athlete establishes footlock.
3) Footlock + 1 Pull // Stand up on a secure footlock then reach as
high as possible for the next pull. Then establish the next footlock.
4) Rope Climb Practice or Scaling Practice
• Scaling options include all exercises performed in the general
warm-up.
PRE-WORKOUT TEST | 3:00
1 Set
200m Run
1 Rope Climb or scaling option
Workout
Metcon (Time)
5 Rounds For Time:
400m Run
1 Legless Rope Climb (15-ft.)
3 Rope Climbs (15-ft.)
INTERMIDIATE: Remove the leg-less climb
BEGINNER: Perform 10 Pull to Stands on Rope
*You also have option to scale to a 200 meter run*
Skill
Warm-up (No Measure)
4 Sets:
5 GHD Sit-ups + :20 GHD Sit-up
Hold
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Wrist Extension Stretch / Side
:30 Rocking Calf Stretch / Side
Work Your Weakness (Strength;Skill;Stamina)
Metcon (5 Rounds for time)
5 rounds for time:
200m Run
200m Walk
– Record each 200m run time
