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CrossFit Templum – CrossFit
Warm-up
1 set:
10 pulls on the rower (easy pace)
5 elbow-to-instep/leg
10 box step-ups
1 set:
10 pulls on the rower (moderate pace)
5 jumping air squats
10 dumbbell box step-ups
1 set:
10 pulls on the rower (fast pace)
5 up-downs
10 dumbbell box step-ups
Specific Warm-up
Power Snatch Set-up:
Heels down
Shoulders slightly in front of the bar
Hips in between shoulders and knees
Maintain a flat back
4 deadlift shrugs
4 muscle snatches
4 hang power snatch
4 power snatch
4 power snatch with workout weight
2 sets:
:20 snatches (workout weight)
:20 rowing for calories
:20 dumbbell box step-ups (workout weight/height)
– Use workout load.
– No rest between movements, rest 1:00 between sets.
Metcon
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
Intermediate: 75/115; 20/35#
Beginner: 35/45#, 10/15# & 16in box
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
6 rounds for calories:
:30 bike
:30 rest
– Hold 400/300+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest
– Hold 450/350+ watts.
– 14:00 total time.
– 110 or more calories for men and 75 or more for women.
– Prioritize using your arms as you push and pull the handles.
– Get as close as you can to an unsustainable pace.
– It’s OK if you see some drop off in calories per round.
