CrossFit Templum – CrossFit
Warm-up
2 rounds:
2:00 row
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
Specific Warm-up
KB swing & Double under prep and practice.
Then…
2 round:
6 Russian kettlebell swings
10 double-unders
– Use workout variations.
Metcon
Metcon (Time)
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
Intermediate: 75 dubs, 20 swings
Beginner: 50 singles and 20 swings 26/35#
Skill & Strength
Turkish Get Up (6-6-6-6)
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a :50-1:10 window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run substitutions: 750, 500, 250-m C2 bike, Assault bike; 300, 200, 100-m row.
