Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm up
1 set:
200-meter row
10 alternating Samson stretches
AMRAP 5:
3 burpees
5 sit-ups
7 AbMat good mornings
1 set:
200-meter row
5 inchworm + push-ups
Specific Warm-up
Row technique focus:
4 sets :30 on and :30 off
Then…
Row Test
1min row for Cals
2 rounds:
6 AbMat sit-ups
3-5-calorie row
– Work on fast transitions between movements.
– Have beginner athletes row 3 calories each round.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
30 AbMat sit-ups
10/15-calorie row
Intermediate: 20 AbMat Sit-ups
Beginner: 15 and 7/10 cals
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
400-meter run
Rest 1:00
800-meter run
Rest 2:00
1,200-meter run
Rest 3:00
1,600-meter run
– 20:00-26:00 of work (not including rest).
– 400 meters in under 2:30.
– 800 meters in under 5:00.
– 1,200 meters in under 8:00.
– 1,600 meters in under 10:00.
– Avoid hitting every interval all out. Perform each run at a sustainable pace (around 80-90% effort) to allow you to feel relatively recovered before starting each interval.
– If you feel like you can push faster, wait until the 1,200-meter or 1,600-meter interval to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
