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CrossFit Templum – CrossFit
Warm-up
3 rounds:
10 burpees
10 PVC pass throughs
10 PVC good mornings
10 PVC deadlifts
Specific Warm-up
Double under review:
10 power jumps
5 wrist flicks
5 double wrist flicks
10 jumps + double wrist flicks
5 single-single-double
5 sets:
5 deadlifts
– Build in load to workout weight.
Metcon
Metcon (AMRAP – Reps)
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (225/315 lb)
– Rest 2:00 between rounds.
Intermediate: 185/225 & 15 dubs, 5 burps
Beginner: 95/135 & 21 singles, 3 burps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
– 800-meter runs in under 4:30.
– 400-meter runs in under 2:30.
– Rest with any remaining time on the clock.
– Move at a faster pace than you normally hit and try to sustain for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of the 5 x 400-meter runs and try to hang on for the rest of the workout.