Announcements
Halloween WOD & Costume Contest Next Saturday! Yes!!! We are dressing up. Come and show up and show out!
CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
Look to establish a steady pace early and hold it across the full 20:00. The Burpees should be consistent, and the DB Snatches are heavy enough that you’ll want to be smart with your transitions between reps. For the RX+ version, make sure you are ready before starting each set of Double Unders. A missed rep means starting that set over, so taking a few extra seconds before picking up the rope is worth it. For the Extra Work, choose a challenging Bench Press weight that allows for unbroken sets and keep the Goblet Squats heavy with a full :03 pause at the bottom of each rep.
*Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
WORKOUT (AMRAP – Rounds & Reps)
“NIGHTMARE BEFORE HALLOWEEN”
20:00 AMRAP
10 Burpee Over Dumbbell
31 Double Unders
10 Alternating Dumbbell Snatch (70/50)
31 Double Unders
(Scored by Rounds + Reps)
KG: 32.5/22.5
*For RX+ Version of the workout, the 31 Double Unders must be completed UNBROKEN before moving onto the next station.
EXTRA WORK | PART 1 (No Measure)
FOR QUALITY
10-8-6-4-2
Bench Press (Athlete Choice, Unbroken Heavy)
*After Each Set of Bench, Perform 10 DB Goblet w/ :03 Pause at Bottom of Each Rep. (Athlete Choice, Unbroken Heavy)
(No Measure)
EXTRA WORK | PART 2 (No Measure)
ON A 15:00 CLOCK
Foam Roll, Tissue Work, Stretch / Mobility
(No Measure)
