Announcements
CrossFit Templum – CrossFit
Warm Up
ROWING + RUNNING WARM-UP
3 sets:
100 meter run
150 meter row
Specific Warm Up
MOVEMENT PREP
BUILD UP
1-2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.
Metcon
9/11 Tribute WOD (Time)
FOR TIME
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
Cool Down
1 round:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Every 2:00 for 8 sets:
2 back squats
– Increase loading across as many sets as possible, holding the same weight for a few sets is totally acceptable.
– Focus on a controlled descent followed by a rapid drive out of the bottom of each rep.
– Shy away from loads that cause you to “grind” out the rep. Instead, focus on your speed out of the bottom. Once you start grinding, the weight is too heavy for this session.
