CrossFit Templum – CrossFit
Warm-Up
2 rounds:
2:00 bike, row, or ski
:30 good mornings
:10 rest
:30 alternating Cossack squats
:10 rest
:30 alternating Samson stretches
:10 rest
Warm-Up
Setup:
1) Hands at shoulder width.
2) Feet between hips and shoulder-width.
3) Shoulders slightly in front of the bar.
4) Arch chest up to maintain lumbar curve.
5) Heels down.
Deadlift build up 8mins
Strength
Deadlift (6×3 (same weight))
Work Your Weakness (Strength;Skill;Stamina)
Metcon (2 Rounds for time)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
score slowest 800 and 400
– 800-meter runs in 3:30-4:30.
– 400-meter runs to 1:30-2:30.
– Rest with any remaining time on the clock.
– Move at a pace you don’t normally hit and try to sustain for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.
