CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
The Back Squats are heavy today and all 10 should stay unbroken. Get the bar back in the rack, get right on the bike, and push whatever time you have left knowing you’ve got 2:00 to recover. EW Part 1 should be heavy but clean. Build toward 85-90% on the jerks without turning it into a 1RM day or missing reps. On the rope climbs, find a cadence you can hold for all 20 reps. Stay close to the rope and keep the breaks consistent instead of knocking out a bunch early and dragging out the finish.
*Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
WORKOUT (Calories)
5 SETS
2:00 AMRAP
10 Back Squats (225/155)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 102.5/70
*Bar taken from the rack
Push Jerk
5-3-2-1-1-1-1-1
Push Jerk
Start mod-heavy and build. Each single rep should be heavy with the goal of hitting the heaviest rep in the 4th or 5th rep. Not a 1RM, think 85-90%.
(Score is Heaviest Weight)
EXTRA WORK | PART 2 (Time)
FOR QUALITY
20 Rope Climbs
*Option to alternate b/t Legless & Standard. Goal should be to establish a cadence on the minute to complete all 20 reps without long breaks. Not for time but make sure you are staying close to the rope. Option for AMRAP x 10 Rope Climbs if looking to stay on a clock.
