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CrossFit Templum – CrossFit
Warm-up
8 sets:
20: slow row
:10 fast row MED-BALL TOSS WARM-UP
Athletes partner up in groups of two or three.
Athletes perform each med ball toss until you until them to switch.
1 round:
:30 granny toss
:30 bounce pass
:30 chest pass
:30 side toss, right
:30 side toss, left
:30 roll pass
:30 overhead throw
:30 squat + throw
Specific Warm-up
Set 1:
Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace).
Set 2:
Row at an 18-20 strokes per minute pace.
15 pulls on the rower (18-20 strokes per minute pace).
Set 3:
Row at a 22-24 strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be faster.
15 pulls on the rower (22-24 strokes per minute pace).
Set 4:
Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.
15 pulls on the rower (26-30+ strokes per minute pace).
Push-up Review
Metcon
Metcon (Time)
For time:
400/500-m row
100 push-ups
400/500-m row
Intermediate: 70
Beginner: 50
Finisher
3 sets:
15 bent-over rows
10 barbell roll-outs
Cool Down
Accumulate:
30 reach, roll, and lift
