CrossFit Templum – CrossFit
Warm-up
ROWING WARM-UP
Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.
Athlete 1 | 15 pulls on the rower (easy pace)
Athlete 2 | Alternating Spiderman stretches
Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
Athlete 1 | 15 pulls on the rower (18-20 strokes-per-minute pace)
Athlete 2 | Good mornings + jump
Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
Athlete 1 | 15 pulls on the rower (22-24 strokes-per-minute pace)
Athlete 2 | Kang squats
Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
Athlete 1 | 15 pulls on the rower (26-30+ strokes-per-minute pace)
Athlete 2 | Up-downs
Specific Warm-up
1 set:
200-meter run (slow)
:30 machine of choice
3 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
1 set:
200-meter run (faster)
:30 machine of choice
Metcon
Metcon (Calories)
On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time
Intermediate: 1200m Run
Beginner: 800m Run
Finisher
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
50-ft handstand walk
– This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.
– Use the handstand walk to work on a high-skill gymnastics. SoIf you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.
