Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20
Specific Warm Up
2 sets:
:20 fast pull + slow return
– Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull.
2 sets:
:20 upright torso
– Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.
2 sets:
:20 level hands
– Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with arms straight and just past the toes. TEST ROUND
Run 2 heats and allow athletes to cheer each other on.
Each athlete will row at a moderate pace and complete 250 m.
Remind athletes to look at their times when they finish.
Athletes who struggle to complete this test in under or at a minute should consider scaling to the intermediate option.
1 set:
250-m row
Metcon
Metcon (Time)
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
Intermediate: Same
Beginner:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
Work Your Weakness (Strength;Skill;Stamina)
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Metcon (Checkmark)
3 sets:
10 skin the cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if unfamiliar with the movement.
– Scale the ring dips by placing one or two feet on the ground to assist.
Cool Down
2 sets:
:30 lat roll/side
:30 quad roll/side
:30 hamstring roll/side
:30 upper back roll/side
