1/28/2019
CrossFit Templum – CrossFit
Overview
In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh.
Those with goals of competing in the sport of CrossFit can complete chest to bars in the first round. Those with goals outside the gym can complete chin over bar pull-ups. Within these windows, all athletes should make it to the gymnastics. Ideally we’re choosing a variation here that athletes could complete in 2 sets when fresh. If athletes finish the gymnastic movements, they will head back to the rower.
Scores are rounds and reps. Stagger on opposite 5 minute windows if short on machines.
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row or Bike
Active Samson
Counterbalance Plate Squats (Press Plate Away During Squat)
Moderate Row or Bike
Active Spidermans
Plate Ground to Overhead
Faster Row or Bike
Push-up to Down Dog
Flutters Kicks (Holding Plate In Bench Press Lockout Position)
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Metcon (3 Rounds for reps)
AMRAP 5min:
27/20 Calorie Row
27 Thrusters (115/80)
27 CTB-Pull-ups
Rest 5 Minutes
AMRAP 5min:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5min:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
28 Day Belly Blast
Circuit #3 Week #3 (AMRAP – Reps)
Tabata Style: 8 sets
20 sec Russian Twists
10 sec Rest
20 sec AbMat Sit-ups
10 sec Rest
*score lowest reps of twists and situps*
Monday: 8 sets
Tuesday: 8 sets
Wednesday: 10 sets
Thursday: Rest
Friday: 10 sets
Saturday:12 sets
