CrossFit Templum – CrossFit
Warm-up
2 rounds:
1:00 row
:30 mountain climbers
10 single-leg dumbbell deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 single-arm dumbbell bent over rows
5 dumbbell snatch/arm
:30 burpees
Specific Warm-up
2 sets x :20 fast pull, slow return | Demonstrate a fast pull and then a controlled return to the catch position that takes twice as long as the pull.
2 sets x :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 x :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 the arms straight and just past the toes
Metcon
1 set:
On a 1:00 clock:
5 burpees over the rower
Max-calorie row in the remaining time
Metcon (6 Rounds for calories)
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds
Intermediate: 10 burpees over row
Beginner: 8 burpees
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (3-3-3-3-3+)
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy set of 3 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
