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CrossFit Templum – CrossFit
Warm-up
2 sets:
10 PVC pass-throughs
10 PVC strict presses
10 PVC thrusters
10 box step ups
1 wall walk + 10 sec hold
200-meter run
Specific Warm-up
Movement Prep:
HSPU
Box Jumps
Wall balls
Strict Press build up
Metcon
“Who Dat?” Reid Landry (WOF WOD) (AMRAP – Rounds and Reps)
12 min AMRAP of:
4 Strict Press 95/135#
13 Wall Balls 14/20#
9 Handstand Push-ups
44 Box Jumps 20/24″
Reason for Rep Scheme:
12 – Years with Eric, My Birthday – 4/13
Saints 9 Drew Brees / Super Bowl 44 Champs
Intermediate: 65/95#,
Beginner: 35/45#; 10/14# ball, Step-ups
Pike pushups
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
