CrossFit Templum – CrossFit
Warm-up
1 set:
:30 hops to a 10-lb plate
:30 mountain climbers
:30 up-downs to a 10-lb plate
:30 step-back lunges
:30 ground-to-overheads with a plate
– Rest :15 between movements.
1 set:
5 inchworm + push-ups
3 back scales/leg
1 set:
3 partial range of motion wall walks
3 back scales/leg
1 set:
:30 wall-facing handstand hold
3 back scales/leg
1 set:
3 wall walks
Skill & Strength
Deadlift (1-1-1-1-1-1-1-1)
EMOM 8:
1 Deadlift
-build to heavy single
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
Intermediate: 125/185
Beginner: Inch worm push ups and 65/95
Work Your Weakness (Strength;Skill;Stamina)
Metcon (2 Rounds for distance)
5 rounds for distance:
1:40 on / :20 off
– Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Bike, ski, or run.
– Hold close to a 2k race pace.
– Paces should be just beyond manageable, but you shouldn’t fall apart.
– Move faster than you want to and fight to hang on and recover during the 20 seconds of rest.
– Start the first round with your 2k race pace and adjust from there.
– Use each work interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
– Start each interval with a sprint start to get the average 500-meter pace to where you want it as fast as possible.
– Finish the fifth and ninth intervals with a faster pace.
– Modification: effort/intensity.
