CrossFit Templum – CrossFit
Warm-up
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
Specific Warm-up
Set 1: Cue athletes to sit up tall on the rower. Have them note their strokes per minute on their monitor for this drill.
:30 row (easy pace).
Set 2: Row at an 18-20 strokes per minute pace.
:30 row (18-20 strokes per minute pace).
Set 3: Row at a 22-24 strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be faster.
:30 row (22-25 strokes per minute pace).
Set 4: Row at a 26-30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.
:30 row (26-30 strokes per minute pace).
Set 5: Row at a 30+ strokes per minute pace. With the same effort as the previous set but a faster stroke rate, pace should be even faster.
:30 row (30+ strokes per minute pace).
1 set:
2 wall walks
200-meter row
2 wall walks
– Use workout variations.
Metcon
Metcon (Time)
For time:
10 wall walks
800/1,000-m row
10 wall walks
Intermediate: 5 ww each
Beginner: 10inch worms ea and 600/800m row
Finisher
Metcon (Checkmark)
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Ass load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
