CrossFit Templum – CrossFit
Warm-up
3 sets:
:40 shuttle runs
:20 rest
:40 plate ground-to-overheads
:20 rest
:40 alternating Cossack squats
:20 rest
– Shuttle run is 25 ft out 25 ft back
Rack position prep
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
Specific Warm-up
Thruster prep and efficiency
Building to starting load:
5-5-3-2-2
Thruster
– Lift every 2:00.
Strength
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
Thruster (EMOM 10: 1 rep)
Thruster (Max reps @60%)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 sets for time:
500/600-meter Bike
– Rest :30 between sets.
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski
