CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter jog, slow
5 elbow-to-insteps/side
20 alternating shoo the turtles
200-meter run, faster
PVC switch warm-up game
Suggested penalty movements:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats
Specific Warm-up
Kettlebell sumo deadlift high pull prep
Kettlebell carry practice
1 set:
10 kettlebell sumo deadlift high pulls
50-meter single-kettlebell carry
– Partners take turns performing 10 sumo deadlift high pulls and a 50-meter carry.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Intermediate: 35/53#
Beginner: 20/26# 200m carry
*1 rep per 100m if partial round
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
5 rounds for time:
24/30-calorie bike
Score slowest time
– Rest 2:00 between rounds.
– Keep rounds to 2:30 or less; advanced athletes should push for sub-2:00 rounds.
– Use any available bike.
– Push as hard as possible on each round to find out what this workout is really all about; avoid gaming any of the rounds.
– If you use an Echo or Assault bike, incorporate your arms as much as possible. On the C2 bike, try and push through the heavy feeling in your legs.
– Bike modifications: calories, max calories in 2:00, row or ski
