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Templum’s Silent Night
CrossFit Templum – CrossFit
Warm-up
On a 5:00 clock with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 upward dog or press-up stretches
5 synchronized step-ups (any height)
Specific Warm-up
Review options and test weight for WOD
Metcon
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Partner CHAD (Time)
With a partner complete:
*Both partners work at the same time*
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Cool Down
1 set:
2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side
