CrossFit Templum – CrossFit
Warm-Up
1 round:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kickers
Jog
Run, faster pace
Specific Warm Up
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20-strokes-per-minute pace)
10 good mornings
Set 3:
At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be faster.
15 pulls on the rower (22-24-strokes-per-minute pace)
10 air squats
Set 4:
At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 reverse lunges
Skill
Every 2:00 x 4 sets:
5 box jumps
– Increase the height of the box with each set.
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Intermediate: Same
Beginner:
1,200-m run
1,600-m row
1,200-m run
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
– Decrease loading as reps increase.
– The sets of 1 should be performed around 85%-100% of 1-rep max.
– The sets of 3 should be performed around 80%-90% of 1-rep max.
– The sets of 5 should be performed around 75%-85% of 1-rep max.
