CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
Today’s Affiliate Compete workout increases the strict HSPU volume and uses a heavier KB for the lunges. Aim to keep the row around 2:00 or less each round and break the HSPU into manageable sets from the start. The goal is to avoid hitting failure on the strict pressing while keeping the lunges unbroken or split into 2 quick sets. For Extra Work, build to a heavy unbroken overhead complex across 5 sets, then finish with an aggressive 10:00 EMOM of rowing and burpees.
WORKOUT (Time)
4 ROUNDS FOR TIME
500/450m Row
15 Strict Handstand Push Ups
20 KB Goblet Step Back Alt. Lunges (70/53)
(Score is Time)
KG: 32/24
EXTRA WORK | PART 1 (Weight)
5 SETS
1 Strict Press
2 Push Press
2 Push Jerks
1 Split Jerk
*Complete the complex unbroken. Start Moderate and Build to Heavy.
(Score is Heaviest Weight)
EXTRA WORK | PART 2 (No Measure)
EMOM 10:00
MIN 1 – 20/16 Cal Row
MIN 2 – 15 Burpee Over Rower
(No Measure)
