10.12.2021

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Set 1:

• Focus on sitting up tall on the rower. Athletes should identify their /500m

number and their strokes per minute on the monitor for this drill.

• Focus on creating the longest pull possible by squeezing your thighs, leaning back slightly, and pulling the handle to your chest.

15 Pulls on the rower (Easy pace)

5 Squat Therapy reps against a wall (start an arms distance away)

Set 2:

• At a 15-18 Strokes per minute pace, notice your /500m. It should be a high

number, and your stroke rate should be relatively hard to hit because it’s slower than we would typically go.

• Athletes should try counting to 3-4 as they take the handle back into the start

of the next pull. This will slow the athlete down.

• While maintaining the stroke rate, each athlete should try to decrease

their/500m number by pulling harder and not increasing the stroke rate.

• Consider increasing the damper setting for stronger athletes to add resistance

to each pull.

15 Pulls on the rower (15-18 Strokes per minute pace)

5 Squat Therapy reps against a wall (move a few steps closer to the wall)

Set 3:

• At an 18-20 Strokes per minute pace, notice your /500m. With the same effort

as the previous set but a slightly faster stroke rate, your pace should be faster.

15 Pulls on the rower (18-20 Strokes per minute pace)

5 Squat Therapy reps against a wall (move a few steps closer to the wall)

Set 4:

• At 25 or fewer Strokes per minute pace, notice your /500m. With the same

effort as the previous set but a slightly faster stroke rate, your pace should be

even faster.

15 Pulls on the rower (Below 25 Strokes per minute pace)

5 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)

Specific Warm-up

Warm-up (No Measure)

4 Sets:

:20 Row

Rest :10

:20 Wall Balls (no more than 7 reps)

Rest :10

Metcon

Metcon (Time)

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate

2000/1600m

Intermediate: 1600/1200m Row 14/10#

Beginner: 1200/900m Row

Skill

Metcon (No Measure)

3 Sets:

30 Russian Twists

20 Alternating Single-Leg

Deadlifts (20/14#)

Work Your Weakness (Strength;Skill;Stamina)

Metcon (AMRAP – Rounds)

12min EMOM

Minute 1 | :30 Shoulder Taps in Plank

Minute 2 | :30 Handstand Hold

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I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.

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I started my CrossFit journey in 2017 at Crossfit Templum, and have gained many  friendships, business partners and relationships for life. Let’s not forget to mention that I have also gained muscles!

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