CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
The 45/35lb load changes this challenge. Find a step-up cadence you can hold for the full 15:00 and avoid coming out so fast that you’re taking long breaks later. This is Week 1 of the build toward Chad, so think about establishing a pace you can build on as the volume increases through October. EW Part 1 should be heavy but unbroken on both movements. Pick loads that make the final few reps of each set tough without turning this into max effort strength work. Finish with an easy 15:00 flush.
*Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
WORKOUT (AMRAP – Reps)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (20″)
* Comp Athletes Add 45/35lb Ruck or Vest.
(Scored by Total Reps)
KG: 20/15
NOTE — In the month of OCT, we are building capacity towards the CHAD workout on 11/11. This week’s work is included in the class. All of the additional volume training will be included in the Optional Accessory each week.
EXTRA WORK | PART 1 (Checkmark)
FOR QUALITY
10-8-6-4-2
Bench Press (Athlete Choice, Unbroken Heavy)
Deadlift (Athlete Choice, Unbroken Heavy)
(No Measure)
EXTRA WORK | PART 2 (No Measure)
ON A 15:00 RUNNING CLOCK…
C2 or Air Bike Leg Flush
(No Measure)
* Nice and easy pace to help your muscles recover after the workout.
