CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
P1: row
P2: 20 box step-ups (10/side)
1 set:
P1: row
P2: 15 box jumps
1 set:
P1: row
P2: 10 box jumps (increase height)
Skill
Metcon (Distance)
5 sets for height:
3 box jumps
– Rest as needed between sets.
*add ea set together for total inches*
Specific Warm-up
Warm-up (No Measure)
Set 1:
• Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 Pulls on the rower (Easy pace)
Set 2:
• At an 18-20 Strokes per minute pace, notice your calories/hr. It should be a lower number..
15 Pulls on the rower (18-20 Strokes per minute pace)
Set 3:
• At a 22-24 Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 Pulls on the rower (22-24 Strokes per minute pace)
Set 4:
• At a 26-30+ Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 Pulls on the rower (26-30+ Strokes per minute pace
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9/12-cal. row
24 sit-ups
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 cobra stretch
30 Superman arch-ups
