6/5/2019
CrossFit Templum, Templum North – CrossFit
Thought of the day
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
Overview
GENERAL
* 5 minutes on, 5 minutes off in this triplet interval workout
* Double unders are the buy-in, then athletes score will be rounds and reps of front squats and burpee box jump overs
* Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval
DOUBLE UNDERS
* Pick a number or variation you can complete in 2 minutes or less
* Leaves three minutes for scored portion
BURPEE BOX JUMP OVERS
* No need to stand to full extension on top of the box
FRONT SQUATS
* Choose weights you can go unbroken with across each round
LOGISTICS
* If short on space, stagger heats on opposite 5 minute windows
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms
Barbell Warmup
5 Back Rack Lunges (Each)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats
Metcon
Metcon (3 Rounds for reps)
“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Extra Credit
Metcon (Time)
10 Sets of 40% of max rep hspu for time
