CrossFit Templum – CrossFit
Warm-up
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
Specific Warm-up
1 round:
:10 suitcase hold, right
:10 suitcase hold, left
:10 shoulder hold, right
:10 shoulder hold, left
:10 head hold
:10 bear hold
– Prioritize a smooth transition between holds.
3 rounds:
50-ft plate carry
– 25 ft out and back.
– Change hold variety with each length.
My Diamond shoes are too tight… (Distance)
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
Intermediate: 45/35
Beginner: Any object any weight
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
4 sets for total time:
200-meter jog
400-meter run
100-meter jog
100-meter sprint
– Each run should be a hard effort relative to the distance; avoid pacing.
– There is no rest between sets. Use the 200-meter recovery jog as your rest and then hit the next interval as hard as possible.
– Perform this on a track if you are able.
– This session should take no more than 25 minutes to complete.
