Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
2 sets:
Partner 1: 200-meter run
Partner 2: 200-meter row
Specific Warm-up
Burpee and box jump prep
Metcon
*45min Hard Cap
*Complete with a partner
*One person working at a time
Small (Time)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
RX ladies: 800m
Intermediate: 600/800meters
Beginner: 400/500meters:30 reps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets on the bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
– Rest 3:00 between sets.
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– 500-meter sprints in :40-:55.
– No more than 4:30 spent on any interval.
– The easy-to-moderate pace should be a conversation pace that builds into a full sprint.
– Try to seamlessly perform the entire interval as one cohesive ride, avoiding stopping to transition to the next position.
– 500-meter easy-to-moderate pace in 1:00-1:20.
– 500-meter sprint pace in :40-:55.
– 1000-meter standing bike pace in 1:40-2:05.
– Modifications: row or ski half the distance.
Warm-up
2 sets:
Partner 1: 200-meter run
Partner 2: 200-meter row
