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3/5/2019

4
Mar

3/5/2019

CrossFit Templum – CrossFit

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Overview

GENERAL / LOGISTICS

* Score is total shuttle runs in all five rounds

* Stagger on opposite 4 minute windows if short on bikes

* We want to get the runs every round, so adjust bike or box reps as needed

*Row equal cals if short on bikes

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Low Box Step-ups

Side Lunges

45 Seconds

Moderate Bike

Mountain Climbers with Hands on Box

Side Shuffles

30 Seconds

Faster Bike

Straight Leg Burpees (No Chest Contact)

Shuttle runs

Movement Prep and Coaching

* Use the first round to feel things out

* This should be your slowest round

* Choose a pace you are confident repeating in rounds 3-4, the most challenging rounds

BIKE

* Fast, but under control

* Slower than last Saturday’s nearly all out effort

BURPEE BOX JUMPS

* Smooth, moderate-fast pace

* Win this station mentally

SHUTTLE RUNS

* Find a rhythm initially

* Turn on the jets with 20-30 seconds remaining

* This is the scored portion (only score shuttle runs)

Metcon

Metcon (AMRAP – Reps)

“4 Wheel Drive”

5 Rounds:

AMRAP 4:

21/15 Calorie Bike

15 Burpee Box Jumps

Max 10 Meter Shuttle Runs In Time Remaining

*no hand touch*

*Rest 4 Minutes Between*

*score slowest round*

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