CrossFit Templum – CrossFit
Warm-up
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 air squats
:30 shuttle run (slow)
1 set:
10 arm circles forward
10 arm circles backward
10 Superman arch-ups
10 wide stance air squats
:30 shuttle run (moderate)
1 set:
10 barbell bent-over rows
10 barbell good mornings
10 sumo stance squats
:30 shuttle run (fast)
Specific Warm-up
Sumo deadlift high pull prep and loading…
LOADING
2 sets:
5 unbroken sumo deadlift high pulls
MINI ROUND
1 set:
3 shuttle runs
9 sumo deadlift high pulls
3 shuttle run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Intermediate: 45/55#
Beginner: 35/45# & 4 shuttle runs
Practice Skill
Max Distance Broad Jump (Distance)
two foot take off and landing
Measure at back of heel unless you fall back.
6 attempts to establish max distance broad jump
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
15 sets for time:
500-meter assault bike
– Rest :30 between sets.
– All sets under 1:30.
– Start at a conservative pace and speed up after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 bike substitutions: 1,000-m Assault bike, 1,000-m Echo bike, 300-m row, 300-m SkiErg
