Announcements
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 row or bike, slow
:30 rest
1:00 row or bike, faster
:30 rest
1:00 row or bike, even faster
2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell windmills/arm
Specific Warm-up
KB Swing Prep:
10 KB deads
10 KB swings hip high
10 KB russian swings (eye level)
10 KB russian swings (faster)
1 set:
6 V-ups
6 Russian kettlebell swings
6-calorie bike or row
– Use workout load and machine.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (35/53 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
Intermediate: 26/35#
Beginner: 20/26#, AbMat Situps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
23:00-30:00 (including rest).
Conditioning work to train mid-workout running stamina.
Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
The longer the distance, the slower your pace. Try to hit these time goals:
200-meter run in :45-1:15.
400-metes run in 1:15-1:45.
800-meter run 3:00-4:00.
100-meter run in :15-:30.
