11.1.2021

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

“Trash Yard” Game

3x 90 seconds

Then…5mins of:

Squat Therapy 5-10 reps and increase difficulty

Specific Warm-up

Warm-up (No Measure)

Cardio Interval Prep:

*Goal is to increase pacing ea. set*

6 sets

:20 seconds work

:20 rest

Metcon

Metcon (2 Rounds for time)

Every 5:00 for 4 Sets:

Bike 50/35cals Assault Bike

Or 800 meter run

Or 1000/800 meter row

*Record fastest and slowest time*

Intermediate: Same

Beginner: 35/25cal Bike or 500m Run

Skill

Metcon (Time)

3 Sets:

1:00 Plank Hold

100m DB Front Rack Carry

(50/35#)

100m DB Waiter Carry +

Farmer Carry

Work Your Weakness (Strength;Skill;Stamina)

Metcon (No Measure)

Complete 5 sets:

5 Strict Presses (40%)

5 Strict Presses (40%)

5 Strict Presses (50%)

5 Strict Presses (60%)
*goal is to work speed and power*

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