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CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating step-ups
10 slow calf raises
1:00 single-under practice
1 set:
:20 Samson stretch/leg
:30 single-single-double
5 kettlebell windmills/arm
1 set:
:20 Cossack squat stretch/leg
1:00 double-under practice
5 kettlebell windmills/arm
Skill & Strength
Metcon (Weight)
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single dumbbell.
Metcon
Metcon (Time)
For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Intermediate:25/35#
Beginner: 10/15# 60 reps; singel unders
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 sets for time:
225/300-meter row
– Rest 1:00 between sets.
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 225/300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
