CrossFit Templum – CrossFit
Warm-up
AMRAP 8:
30 jumping jacks
6 alternating Samson stretch lunges
10 PVC pass-throughs
30 mountain climbers
10 PVC good mornings
10 up-downs to a target
Specific Warm-up
Snatch prep drills
Skill & Strength
Snatch (Every 2:00 for 5 sets:
3 snatches)
TNG reps
Metcon
Half Open 20.1 (Time)
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
Intermediate: 55/75
Beginner: 35/45 5 & 8 rep option
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
