CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
Have a plan for the thrusters before you start. Most athletes should stay unbroken through 10 and 15, then make a quick planned break on the sets of 20-30 before the shoulders completely blow up. The push-ups will always feel harder than they should, so avoid going to failure early and keep the breaks short. Part 1 is quality handstand practice. In Part 2, stay moving on the burpees and use the row to push the pace…then full send to wrap it up.
*Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
WORKOUT (Time)
FOR TIME
10 Dumbbell Thrusters (50/35)*
15 Hand Release Push-Ups
15 Dumbbell Thrusters (50/35)
25 Hand Release Push-Ups
20 Dumbbell Thrusters (50/35)
35 Hand Release Push-Ups
25 Dumbbell Thrusters (50/35)
45 Hand Release Push-Ups
30 Dumbbell Thrusters (50/35)
*Use 2 DBs for the Thrusters or 115/75 Barbell.
(Score is Time)
KG: 22.5/15 DB, 52.5/35 Barbell
EXTRA WORK | PART 1 (No Measure)
10:00 EMOM
MIN 1 – :50 Practice Handstand Walk
MIN 2 – :50 Easy Cardio
(No Measure)
EXTRA WORK | PART 2 (Time)
FOR TIME
25 Burpee Box Jump Overs (20)
50/40 Cal Row
25 Burpee Box Jumps Overs (20)
(Score is Time)
