Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
Coaches Choice
Specific Warm-up
1 set:
30 jumping jacks
10 alternating lunges
1 set:
30 mountain climbers
10 box step-overs
1 set:
100-meter jog
10 dumbbell box step-overs
MINI ROUND
1 set:
200-meter run
5 dumbbell box step-overs
– Use 2 dumbbells at workout load.
Metcon
Metcon (Time)
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
Intermediate:15/20#
Beginner: Alt lunges or step-ups(5rds)
Finisher
Metcon (Checkmark)
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
