Announcements
Mobiity Clinic this Sat. 11am after the 10am partner WOD.
May 18th Competition registration link >>>Wod League<<<
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
2 sets:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats
:15 side-plank hold/side
200-meter run
:20 plank hold
Specific Warm-up
Power Clean Prep
BUILD-UP
2-3 sets:
5 unbroken power cleans (building) MINI ROUND
1 set:
200-meter run
:30 plank hold
7 unbroken power cleans
Metcon
Metcon (Time)
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
Intermediate: 75/115#
Beginner: 200m run; 12 cleans 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversation pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters: easy to moderate ace = 1:00-1:20
– 500 meters: sprint pace = :40-:55
– 1000 meters: standing bike = 1:40-2:05
