Announcements
Friday 5pm and 6pm Class canceled for Good Friday.
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
3 sets:
:30 air squats
:30 up-downs
:30 rest
3 sets:
:30 bottom of squat hold
:30 burpees
Specific Warm-up
3-5 sets:
5 back squats
– Build in load each set to work to the first working set.
– Rest 1:00-2:00 between sets.
Strength
Back Squat (10-10-10-10-10)
All sets 70%+ 1RM
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. Don’t pace the distance just because you know what is next.
– 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.
