Announcements
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
On a 5:00 clock with a partner:
5 pass throughs
5 around the worlds
5 muscle cleans
5 jumping ring dips
– Use a PVC.
Specific Warm-up
Ring Dip Progression:
Jumping ring dips
Ring support hold
Bottom support hold
Strict ring dips
Squat Clean Progression:
6 deadlits
6 deadlift to midthigh
6 deadlift shrugs
6 muscle cleans
6 front squats
6 hang squat cleans
6 squat cleans
2 sets:
5 unbroken squat cleans
5 unbroken ring dips (or variation)
Metcon
Strict Elizabeth (Time)
For time:
21-15-9
Squat cleans (95/135 lb)
Strict ring dips
Intermediate: 65/95 & jumping dips
Beginner: Hang squat cleans & foot assisted dip or box dips
Strength
Squat Clean (8mins to build to heavy single)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (3 Rounds for time)
5 rounds for time:
200-meter ski
– Rest :30 between rounds.
4 rounds for time:
400-meter ski
– Rest 1:00 between rounds.
3 rounds for time:
600-meter ski
– Rest 1:30 between rounds.
– 27:00-33:00.
– Increase cardio endurance.
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
– When warming up for this workout, find a pace that you can maintain for each distance. As an example, DON’T perform 200 meters in the first round in 40 seconds and the last round in 1 minute. You are better off trying to hold 50 seconds for all 5 sets.
– Shoot to get faster with each set, 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.
Modifications:
Ski | Row (same distance)
