CrossFit – Sat, Jun 3

Announcements

Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs

Save the Date: Battle of the Box 2023 June 24th

Battle of the Box 2023

CrossFit Templum – CrossFit

Warm-Up

Partner A: Row 150 meters

Partner B:

Rd 1: 20 air squats

Rd 2: 10 push-up down dogs

Rd 3: 10 Hollow rocks

Rd 4: 10 Burpees

*Work till both partners finish each movement*

Specific Warm-up

PROGRESSION. &. FOCUS

5 deadlifts (clean grip)

5 deadlift + shrugs

5 power cleans

4 alternating front rack lunges

5 strict presses

5 push presses

2 sets:

2 Curtis-P complexes/athlete

– Practice going unbroken and building in load to workout weight

Metcon

Metcon (Time)

For time with a partner:

1,000m run

– Split the runs. One person works at a time.

Right into…

50 Curtis-P Complex (55/75 lb)*

* Both partners perform 4 burpees at the TOP of each minute.

Cash out:

800/1,000m row

– Split the row. One person works at a time.

*One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees*
Intermediate: 800m run and r600/800row 45/55# complex

Beginner: 800run 30 Complexes 45/55#

Cool Down

1 set:

:30 pigeon stretch/side

1:00 straddle stretch