CrossFit Templum – CrossFit
Warm-up
3 sets:
20 jumping jacks
10 kettlebell deadlifts
50-ft single-arm kettlebell overhead carry/arm
5-10 single-arm kettlebell swings/arm
Specific Warm-up
Row warm up then prep:
2 rounds:
7 Russian kettlebell swings
20 pulls on the rower
– Rest 1:00 between rounds.
Metcon
Metcon (Calories)
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Intermediate: 20 swings
Beginner: 12 swings 26/35#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 ski
– Score = total single-leg squats.
– Consistent pacing and reps.
– Pick a ski pace that is just faster than a recovery pace to avoid going so fast that hit significant fatigue for the single-leg squats. Maintain a consistent pace on the squats. You’re better off going for 10 reps across all rounds vs. 20 reps in round one and then dropping off each round thereafter.
– Single-leg squat modifications: box or ring-assisted reps.
– Ski modifications: row, single-unders.
