Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
AMRAP 6:00:
50-ft bear crawl
10 Romanian deadlifts
50-ft overhead walk plate walk
10 hang muscle cleans
Specific Warm-up
Deadlift, Hang Power Clean and Push Jerk Progression and build up:
3 sets:
5 deadlifts
5 hang power cleans
5 push jerks
– Rest 1:00-1:30 between sets.
Metcon
Disrupted DT (Time)
Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Intermediate: 75/115
Beginner: 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For Time:
150/200 Cal Bike
– Stamina and endurance with a monostructural movement.
– Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
