CrossFit Templum – CrossFit
Warm-up
2 sets:
5 med-ball chest passes with a partner
6 med-ball lateral passes with a partner (3/side)
10 alternating box step-ups with a partner
1 set:
5 med-ball chest passes with a partner
6 med-ball lateral passes with a partner (3/side)
10 box jumps
3 sets:
5 shoulder presses – elbows in front of the bar in the rack
5 sumo deadlifts – feet just wider than squat stance
5 jumps in place (on sets 2 and 3 have athletes box jump and step down)
Specific Warm-up
Movement Prep..Then…
2-3 sets:
5 wall-ball shots
5 push presses
5 box jumps
5 sumo deadlift high pulls
– Increase loading, box height, and wall-ball height across each set.
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Intermediate: Same
Beginner: 35/45#, step ups, 10/14# ball
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain close to the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Use today’s session to develop consistency, working to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike.
