CrossFit Templum – CrossFit
Warm-up
1 set:
:30 row (easy pace)
:30 hollow hold
1 set:
:30 row (moderate pace)
10 hanging knee raises
1 set:
:30 row (fast pace)
10 knees-to-chest
1 set:
:30 row (fast pace)
10 toes-to-bars
Specific Warm-up
Snatch & Overhead Squat Prep:
Then…
3 sets:
1 snatch + 3 overhead squats
Metcon
Metcon (AMRAP – Reps)
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row
Intermediate: 75/115
Beginner: Hanging knee raises & 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Distance)
On a 15:00 clock:
bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5,000-7,000+ meters.
– Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you. need to after each sprint to be able to repeat that sprint pace.
– Use any bike available or substitute run or ski as needed.
