CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Comp prep coaches choice.
Partner Workout
CW2: Metcon (AMRAP – Reps)
Build a ladder in 8 minutes
2,4,6,8,10.12.14.16.18, etc…
Deadlift
Hang Clean
Front Squat
*Partners rotate at any point, but the full reps for the
movement must be completed before they switch
* Every time partners rotate, the new partner must complete 5 Bar over Burpee double hops, before starting the lift
RX = 135/95
Masters 80+ = 115/75
Masters 100+ and Scaled = 95/55
KIDS 10 -14 years: 10-12 yrs= 35lbs, 13-14 yrs= 45lbs
CWF: Metcon (Time)
FOR TIME:
300m Farmers Carry Relay
* 30 KB swings buy in whenever partners switch
* Track will be 75m long and teams will be required to walk up and back twice.
Partner A Starts with 30 KB swings then carries 2 KBs as far as possible while partner B waits at the starting line.
When partner A sets down the KB’s, Partner B can start their 30 KB swings, while partner A run back to the starting line. As soon as partner B finishes thier 30
swings, they will run up to where the KB’s are at and pick up wherever partner A left off. This rotation continues until 300m is completed. Switch at any time but new partner must always “buy in” with 30 KB swings.
If Partner A completes thewhole 300m, Partner will only need to complete 30 KB swings to finish.
RX: 2x 70/53 Farmers carry – 1x 53/35 American Swings
Masters 80+: 2x 70/53 Farmers carry – 1x 53/35 Russian Swings
Masters 100+/Scaled: Farmers carry 2×53/35 – 1x 53/35 Russian Swings
KIDS 10 -14 years: Swing & Carry 10-12 yrs= 18lbs, 13-14 yrs= 26lbs
