CrossFit Templum – CrossFit
Warm-up
2 sets:
200-meter row
10 alternating Spiderman stretches
5 up-downs
10 PVC front squats
5 burpees
10 PVC shoulder presses
Specific Warm-up
Hang Power Clean & Thruster Prep
Practice Skill
Metcon (Weight)
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
Metcon
Metcon (Time)
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 burpees over the bar
Intermediate: 55/75
Beginner: 35/45 6/9/12 rep scheme
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 rounds for time:
400-meter run
OR
500-meter row
OR
1,000-meter C2 bike
– Rest 2:00 between rounds.
– 30:00-45:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements if desired.
– Because you get a 2:00 rest after each round, try to push the pace on each interval at least 90% effort.
– Perform this workout with a partner if you would like. Partner 1 performs a round and partner 2 immediately starts their round when partner 1 finishes. Alternate rounds until you complete 10 rounds each.
