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
1 set:
200m run slow
:30 alt. hamstring scoops
2 sets:
:30 Running position drill per leg
:30 lean and pull drill
100m run
1 set:
200M Run Fast
Specific Warm Up
3 sets:
5 empty barbell sumo deadlifts
3 sets:
3 Sumo Deadlifts
-build to working load
Strength
Sumo Deadlift (3-3-3-3-3)
5 sets:
-start heavy and build as desired across the 5 sets
-2min rest after ea set
Metcon
Metcon (Time)
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
Intermediate: Same
Beginner: 300m run 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Thruster (2-2-2-2-2)
5 sets for load:
2 thrusters
– Increase loading across as many sets as possible.
– Take the barbell from a rack if available.
– Begin the first set around 70% of your 1-rep max thruster.
– Rest 2:00-3:00 between sets.
Cool Down
2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side
