Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm DB shoulder presses/arm
10 scap pull-ups
1 set:
:30 row (sprint pace)
:30 single-arm DB overhead hold/arm
10 scap pull-ups
Specific Warm Up
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With a faster stroke rate, your pace should be even faster and the number bigger than the previous set. 15 pulls on the rower (26-30+ strokes per minute pace)
Metcon
Metcon (Time)
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
Intermediate: 80 push-ups
Beginner: 60 off knees or band assisted
Skill
Metcon (Checkmark)
Accumulate:
30 strict pull-ups
Cool Down
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
Work Your Weakness (Strength;Skill;Stamina)
Hang Power Clean (EMOM 12:
1 hang power clean)
– Increase loading across as many sets as possible.
– Reps all start from the hang.
– Begin at 70% of your 1-rep max power clean.
