CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
The goal is to keep all six sets looking the same. Row at a pace that gets you to the bar without needing extra recovery. Stay relaxed on the double unders and make sure you’re giving yourself enough time to hit all three clean and jerks with confidence. The strict work is just that…strict. Don’t rush the reps. Finish with the bike EMOM and stick to the intended effort on each minute instead of turning it into another ‘all out’ workout…this is about developing pacing.
*Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
WORKOUT (Time)
EVERY 3:00 (6 SETS)
250m Row
75 Double Unders
3 Clean and Jerks (225/155)
(Score is Slowest Time)
KG: 102.5/70
EXTRA WORK | PART 1 (Checkmark)
FOR QUALITY*
50 Strict Pull-Ups
50 Strict Toes to Bar
50 Strict Dips
*Complete in Any Order, Any Sets. 100% Strict.
(No Measure)
EXTRA WORK | PART 2 (Checkmark)
EMOM x 21 MINUTES*
MIN 1 – Easy Bike
MIN 2 – Moderate Bike
MIN 3 – Hard Bike
*Stay on the Bike for all 21min. Follow the pacing guidelines for each minute. Choose paces for each that you can sustain. Option to use Air Runner.
(No Measure)
