CrossFit – Fri, Jan 17

CrossFit Templum – CrossFit

Warm-up

On a 6:00 clock:

Partner 1 | 100-meter jog + 10-30 single-unders or double-unders

Partner 2 | Cossack squats, sit-ups, and Samson lunges

– One partner runs and jumps rope while the other AMRAPs one movement at a time.

Specific Warm-up

1 set:

5 overhead squats

5 behind the neck snatch grip push presses

1 set:

5 snatch balances

1 set:

5 overhead squats

5 behind the neck snatch grip push presses

5 snatch balances

Skill & Strength

Metcon (Weight)

6 sets:

1 snatch balance + 2 overhead squats

– Start with an empty barbell and increase loading as mechanics and consistency allow.
*Score best set

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Intermediate: Same

Beginner: Singles

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Time)

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint
– Rest 1:00 between each distance.

– 23:00-30:00 (including rest).

– Run each distance as hard as you would in a workout.

– The longer the distance, the slower your pace. Try to hit these time goals:

– 200 meters in :45-1:15.

– 400 meters in 1:15-1:45.

– 800 meters in 3:00-4:00.

– 100 meters in :15-:30.

– Run modifications: Distance, substitutions

– Equipment substitutions: 1) C2 Bike | 400 m, 800 m, 1,600 m, 200 m; 2) Row | 200 m, 400 m, 800 m, 100 m; 3) Ski | 200 m, 400 m, 800 m, 100 m

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