9/18/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
Coaches Choice
Mobility
Warm-up (No Measure)
Childs Pose
Down Dog
Ankle Stretch
Movement Prep and Coaching
Warm-up (No Measure)
Run and Double unders:
Single thigh taps 15 sec
Double thigh taps 15 sec
Single unders 15 sec
Double unders 15 sec
200 meter run
2min practice
200 meter run
Pull-ups and Toes to Bar:
Demo Hollow Position
20 Second Hollow Hold
– – – – – – – – – – – – – – – – – – – – – – – – –
Demo Arch Position
20 Second Arch Hold
– – – – – – – – – – – – – – – – – – – – – – – – –
10 Scap Pull-ups
10 Kip Swings
– – – – – – – – – – – – – – – – – – – – – – – – –
1-3 Strict Pull-ups or Ring Rows
3 Pull-ups
– – – – – – – – – – – – – – – – – – – – – – – – –
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
– – – – – – – – – – – – – – – – – – – – – – – – –
Reduce Reps
Knees to Chest
Feet as High as Possible
Metcon
Metcon (Time)
“Under Fire”
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups
