CrossFit Templum – CrossFit
Warm-up
2 sets:
10 Samson stretch lunges
10 PVC overhead squat (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)
Specific Warm-up
Rowing focus:
30 on and 30 off:
2x :30 Chest up right, and belly button to fly wheel
2x :30 hold end of stroke for :01
2x :30 return arms before knees bend
2x :30 pick up cadence and hold form
Metcon
2 sets of 200m row checking pace. 1min rest
3000 meter row (Time)
Max effort
Intermediate: Same
Beginner: 12min max meters
Finisher
Metcon (Checkmark)
2 sets:
1:00 plank hold
50 Russian twists
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhead grip)
10 Cuban presses
15 barbell skull crushers
– Sub-15:00.
– Prioritize unbroken sets and smooth movement.
– Use an empty barbell for the bent-over rows and the skull crushers.
– Use a PVC or empty training bar for the Cuban presses.
