CrossFit Templum – CrossFit
Warm-up
On a 6:00 clock:
Partner 1 | 100-meter jog + 10-30 single-unders or double-unders
Partner 2 | Cossack squats, sit-ups, and Samson lunges
– One partner runs and jumps rope while the other AMRAPs one movement at a time.
Specific Warm-up
1 set:
5 overhead squats
5 behind the neck snatch grip push presses
1 set:
5 snatch balances
1 set:
5 overhead squats
5 behind the neck snatch grip push presses
5 snatch balances
Skill & Strength
Metcon (Weight)
6 sets:
1 snatch balance + 2 overhead squats
– Start with an empty barbell and increase loading as mechanics and consistency allow.
*Score best set
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Intermediate: Same
Beginner: Singles
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.
– 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.
– Run modifications: Distance, substitutions
– Equipment substitutions: 1) C2 Bike | 400 m, 800 m, 1,600 m, 200 m; 2) Row | 200 m, 400 m, 800 m, 100 m; 3) Ski | 200 m, 400 m, 800 m, 100 m
