CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
This workout gets longer each round, so don’t let the opening 3:00 trick you into sprinting — the goal is to finish the set in the 12:00 AMRAP. Find a pace you can build on, keep transitions tight, and stay moving as fatigue starts to stack up. Strict gymnastics are quality work today…break them up as needed, but every rep should look the same from the first to the last. Finish the EMOM with controlled aerobic work at the prescribed effort and use it to build capacity and recover.
*Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
WORKOUT (AMRAP – Reps)
AFFILIATE COMPETE
3:00 / 6:00 / 12:00 AMRAP
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (155/105)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
(KG conv: 9/6 Wall Ball, 32/25 SDHP, 70/47.5 S2O)
EXTRA WORK | PART 1 (Checkmark)
FOR QUALITY*
50 Strict Pull-Ups
50 Strict Toes to Bar
*Complete in any order and any sets.
(No Measure)
EXTRA WORK | PART 2 (Checkmark)
20:00 EMOM*
MIN 1 – :50 Cardio Choice 1 @ RPE 6
MIN 2 – :50 Cardio Choice 2 @ RPE 6
*Choose any (2) cardio efforts and perform full 20min alternating back and forth. The :10 rest is your transition time b/t machines.
(No Measure)
