Announcements
Mobiity Clinic this Sat. 11am after the 10am partner WOD.
May 18th Competition registration link >>>Wod League<<<
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
Athlete’s choice of machine:
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC good mornings
10 lateral hops
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC pass throughs
10 hops forward and backward
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 hand-release push-ups
10 lateral hops
Specific Warm-up
Overhead squat and Power snatch prep
Skill & Strength
Power Snatch + Overhead Squat (1-1-1-1-1-1)
Metcon
Metcon (5 Rounds for calories)
5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Intermediate: 55/75# & 20 hops
Beginner: 10/10 reps & 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
– Finish each carry in less than 1:00.
– Record the heaviest unbroken carry.
– Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
