CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
This is a long workout, so don’t waste energy on the bike trying to win the first round. Stay moving on the step overs and lunges, then settle your breathing before you pick up the rope. If you’re going with heavy rope, unbroken dubs, or triples, make sure it’s a variation you can stay consistent with for 25 minutes. Build the deadlifts with solid mechanics and speed off the floor, then take the full recovery session to reset the body before the next training day.
*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)
AFFILIATE COMPETE
AMRAP 25:00
30/25 Calorie Air Bike
40 Alternating Lateral Box Step Overs (24/20)
50 Walking Lunges
60 Double Unders*
*Option for heavy rope, unbroken dubs, or 30 Triple Unders.
(Scored by Total Rounds + Reps)
EXTRA WORK | PART 1 (Weight)
5 SETS
5 Deadstop Deadlifts*
10 Burpee Box Jumps (Tall Box)
*Build in Weight Each Set
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
EXTRA WORK | PART 2 (Checkmark)
ON A 15:00 CLOCK
Foam Roll, Tissue Work, Stretch / Mobility
(No Measure)
