Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell bent-over rows
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell sumo deadlifts
Specific Warm-up
Deadlift & Wall Ball Prep
Deadlift (3-3-3-3)
4 sets:
3 deadlifts
– Build to a heavy set of 3.
Metcon
Metcon (8 Rounds for time)
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
Intermediate: 10/14# 125/185
Beginner: 5 wall balls, 65/95
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
– 800-meter runs in 3:30-4:30.
– 400-meter runs to 1:30-2:30.
– Rest with any remaining time on the clock.
– Move at a pace you don’t normally hit and try to sustain for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
