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9/18/2018

17
Sep

9/18/2018

CrossFit Templum – CrossFit

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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

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