CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
On a 6:00 Clock
• Partner 1 performs a 100m jog while Partner 2 performs a
movement. When Partner 1 returns, they transition to the
movement while Partner 2 heads out on the run. After both
partners have completed a movement, they progress to the next
movement.
• Motivate athletes to cycle through two to three times or until the
clock hits 5:00.
1) Alternating Single-Leg Toe Touches
2) Elbow-to-Instep Stretch
3) Hamstring Scoop Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
Specific Warm-up
Warm-up (No Measure)
100M PACING
• Athletes aiming for a :30-:45 200m pace should rest :30 between
intervals.
• Athletes aiming for a :45-1:00 200m pace should rest slightly longer
between today’s intervals and slowly increase their paces.
6 Sets x 100m Jog
• Rest between sets.
• Run at a sustainable, “infinite pace.”
• Help athletes identify how long it takes to run the distance. This will
help them identify a fast pace for the workout.
• Anyone running to the point of fatigue is running too fast right now.
2 Sets x 200m at Moderate Pace
• Rest 1:00 before final pre-workout break.
ACTIVE RECOVERY REVIEW
Metcon
Metcon (2 Rounds for time)
Every 4:00 for 7 Sets:
200m Sprint
*Record fastest and slowest round*
Skill
Metcon (No Measure)
Accumulate:
100 Weighted Sit-ups (35/25#)
– Every time you break perform :30 arch-up hold
