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12/3/2018

2
Dec

12/3/2018

CrossFit Templum – CrossFit

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Overview

In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetitions as written, we recommend that athletes are able to complete at least 60 reps in a row when fresh. This number on the toes to bar would be 15 when fresh. If short on rowers we will stagger groups by 2 minutes.

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Easy Single Unders

Active Spidermans

20 Seconds

Medium Row

Higher Single Unders

Push-up to Down Dog

15 Seconds

Fast Row

Double Under Practice

Air Squats

Weightlifting

Back Squat (8-6-4-2)

Metcon

Prep: Toes to bar and DB Snatches

Metcon (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)
Scale reps or movement as needed to get the appropriate stimulus.

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