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CrossFit Templum – CrossFit
Warm-Up
PARTNER ROWLING WARM-UP
AMRAP 6:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees
*Whichever team rows the most meters wins*
Specific Warm Up
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace
Wall Ball Prep:
1 round:
5 med-ball squats
5 med-ball presses
5 med-ball thrusters
5 wall-ball shots
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.
Intermediate: 10/14# ball
Beginner:
30-25-20-15-10
10 Wall balls
Skill
Metcon (Weight)
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB
Best set with each arm
Cool Down
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
