CrossFit Templum – CrossFit
Warm-up
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
Specific Warm-up
Back squat build up and prep
3-5 sets:
3 back squats
Strength
Back Squat (3-3-3-3-3-3-3)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
– 800-meter runs in under 4:30.
– 400-meter runs in under 2:30.
– Rest with any remaining time on the clock.
– Move at a faster pace than you normally do and try to sustain that pace for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter efforts.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of the 5 x 400-meter runs and try to hang on for the rest of the workout.
– Run modifications: Distance, ski, row, or bike
– 800-m run substitutions: 1,000-m row, 1,000-m ski, 2,000-m bike
– 400-m run substitutions: 500-m row, 500-m ski, 1,000-m bike
