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CrossFit Templum – CrossFit

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Warm-up (No Measure)

3 rounds of Rowling

(Burpees for every meter over or under 100meters)

*Athlete not rowing do the following*

Round 1: Active Samson

Round 2: Active Spidermans

Round 3: Push-up to Down Dog


Warm-up (No Measure)

45 Sec Each:

Chest Stretch

Childs Pose

Squat Hold

Movement Prep and Coaching

Warm-up (No Measure)

Double under Practice:

When the hands move back during double unders, the rope is more likely to make contact with the feet or change the jumping mechanics in a negative way. When the hands are placed just forward of the hips, athletes can envision that the bottom ends of both the handles are connected by another rope. If the hands move back past the front of the body, that imaginary rope would hit the body, causing a trip up.

Establish good handle position

2min practice 20 sec on 20 sec off

Rowing: Establish neutral head and neck position

30 sec rowing

Pullups/Pushup/Air Squats:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

5 Pushups

10 Air squats


Tread Water (Time)

For Time:

2k Row

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

*If short on rowers have half class start on Cindy and finish with the Row*

*If needed sub mile run or bike 100/75 Cals

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