CrossFit โ€“ Fri, Jul 19

Announcements

CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country ๐Ÿ™‚

CrossFit Templum โ€“ CrossFit

Warm-up

2 sets:

Partner 1: 200-meter run

Partner 2: 200-meter row

Specific Warm-up

Burpee and box jump prep

Metcon

*45min Hard Cap

*Complete with a partner

*One person working at a time

Small (Time)

3 Rounds For Time

1,000 meter Row

50 Burpees

50 Box Jumps (24/20 in)

800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
RX ladies: 800m

Intermediate: 600/800meters

Beginner: 400/500meters:30 reps

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Checkmark)

4 sets on the bike:

500-meter easy-to-moderate pace

500-meter sprint pace

1000-meter standing bike
โ€“ Rest 3:00 between sets.

โ€“ 22:00-27:00.

โ€“ Conditioning through various places and positions on the bike.

โ€“ 500-meter sprints in :40-:55.

โ€“ No more than 4:30 spent on any interval.

โ€“ The easy-to-moderate pace should be a conversation pace that builds into a full sprint.

โ€“ Try to seamlessly perform the entire interval as one cohesive ride, avoiding stopping to transition to the next position.

โ€“ 500-meter easy-to-moderate pace in 1:00-1:20.

โ€“ 500-meter sprint pace in :40-:55.

โ€“ 1000-meter standing bike pace in 1:40-2:05.

โ€“ Modifications: row or ski half the distance.

Warm-up

2 sets:

Partner 1: 200-meter run

Partner 2: 200-meter row

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