CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter jog
AMRAP 4:
5 Kang squats
10 alternating hamstring scoop stretches
5 up-downs
10 alternating Cossack squats
Specific Warm-up
Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
Metcon
Metcon (Time)
3 rounds for time:
800-m run
1,000-m row
Intermediate: 600run/800row
Beginner: 400run/500row
Work Your Weakness (Strength;Skill;Stamina)
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
