CrossFit Templum – CrossFit
Warm Up
2 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform on one machine OR switch after :60.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
50-m double-KB farmers carry
Specific Warm Up
3-4 sets:
5 deadlifts
– Rest :30-1:00 between lifts.
MINI ROUND
1 set:
5 deadlifts (workout weight)
50-m double-KB farmers carry (workout weight)
Metcon
Metcon (Time)
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
35/53#
Intermediate: 105/155 & 26/35
Beginner: 55/75 & 20/26
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
5 x AMRAP 4:
400/500-m row
200-m run
Max-cal row
– Rest 3:00 between AMRAPs.
– The goal is to get back to the rower with at least 1:00 to perform max calories.
– Scale the distance of the first row and run if necessary.
– Beginner athletes should aim for 60+ calories and more advanced athletes should aim for 100+ calories.
Cool Down
1 set:
1:00 pigeon pose/side
