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CrossFit Templum – CrossFit
Warm Up
AMRAP 5:
:20 jumping jacks
5 staggered stance good mornings/leg
10 alternating scorpion stretches
15 alternating jumping lunges
Specific Warm-up
ROWING EFFICIENCY PRACTICE
1 set:
Focus on sitting up tall on the rower. Athletes should identify their split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
1 set:
At 15-20 strokes per minute pace, notice your split time. This should be a lower number.
15 pulls on the rower (15-20 strokes per minute pace)
1 set:
At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (20-25 strokes per minute pace)
1 set:
At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (25-30 strokes per minute pace)
1 set:
15 pulls on the rower (athlete’s choice of pace
Metcon
Metcon (Time)
3 sets for total time:
800/1,000-m row
– Rest 3:00 between sets.
Intermediate: Same
Beginner: 400/500m
Finisher
Metcon (Checkmark)
4 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB.
Work Your Weakness (Strength;Skill;Stamina)
Push Jerk (5 sets for load:
3 push jerks)
– Build up to a heavy set of three push jerks.
– Increase loading across as many sets as possible. Look to perform your heaviest set of either set four or five.
Cool Down
1 set:
1:30 couch stretch/leg
