CrossFit Templum – CrossFit
Warm-up
1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
:30 single-unders
10 plank hold to downward dog
:30 static pull-up bar hang
200-meter jog, moderate
10 alternating Samson lunges
:30 high jump single-unders
10 dead bugs
10 scap pull-ups
200-meter run, faster
10 alternating scorpion stretches
:30 jump rope (workout variation)
10 steps bear crawl
10 kip swings
Specific Warm-up
Toes to bar and dub prep
Metcon
Metcon
Metcon (Time)
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Intermediate: 80/60/40/20/10 & 15 T2B
Beginner: Singles under and situps
Finisher
Accumulate:
2:00 double-KB front rack hold
1:00 hollow hold
1:00 plank hold
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
10 sets for time:
500/600-meter C2 bike
:30 rest
– 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
