CrossFit Templum – CrossFit
Warm-up
2 sets:
20 mountain climbers
10 hollow rocks
10 Superman arch ups
5 side-plank reach-throughs/side
:30 single-under practice
Specific Warm-up
Double under and GHD Progressions & Practice
* Weighted Abmat Situps as sub*
Partner Metcon
Metcon (Time)
8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups
– Partners alternate complete rounds.
Intermediate: Weighted MedBall Situps 20/30#
Beginner: 10/14# and single unders
Finisher
Accumulate:
50 GHD hip extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
