CrossFit Templum – CrossFit
Warm-up
3 sets:
:30 up-downs to a target (6 in)
:10 rest
:30 mountain climbers
:10 rest
Specific Warm-up
Power Clean & Thruster Prep
Build in load to prep for strength work
Every 2:00 for 5 sets:
2 power cleans
2 thrusters
build to 1st set for workout
Strength
Metcon (Weight)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
*Score total load from all 7 sets
Intermediate & Beginner: Same
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
Every 2:00 for 10 sets:
400/500-meter bike
– Score is your slowest interval.
– Rest with the remaining time with the 2-minute clock.
– Do not pace the intervals.
