Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 round:
10 jumping jacks
10 alternating step-ups
10 scap pull-ups
10 counterbalance squats with a plate
10 alternating hamstring kick-ups
10 push-ups, from the knees as needed
10 box jumps, step down from the box
10 kip swings
Specific Warm-up
Toes to bar, Burpee box jump, Goblet squat prep
Metcon
Operation Red Wings (Time)
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)
then…
47 goblet squats (53/70 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Intermediate: Knees to chest; 35/53#
Beginner: Knees to 90, 26/35#, 16in box
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
5 rounds for time:
200-meter SkiErg
– Rest :30 between rounds.
4 rounds for time:
400-meter SkiErg
– Rest 1:00 between rounds.
3 rounds for time:
600-meter SkiErg
– Rest 1:30 between rounds.
200-meter intervals:
1:42/500 meters = :40.8
1:50/500 meters = :44
2:00/500 meters = :48
400-meter intervals:
1:42/500 meters = 1:21.6
1:50/500 meters = 1:28
2:00/500 meters = 1:36
600-meter intervals:
1:42/500 meters = 2:02.4
1:50/500 meters = 2:12
2:00/500 meters = 2:24
– 27:00-33:00.
– Increase cardio endurance.
– As you warm-up, find a pace you can maintain for each distance. For example, don’t perform the first 200-meter effort in 40 seconds and your last one in 1 minute. You’re better off trying to hold 50 seconds for all 5 sets.
– You can get faster with each set, but not dramatically slower.
– Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.
– Modification: Row (same distance).
