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Happy Halloween Partner WOD

30
Oct

Happy Halloween Partner WOD

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills: Coaches Choice

Mobility

Warm-up (No Measure)

Banded Pass Throughs – :45 Seconds

Banded Pull-Aparts – 20 Reps

Arch Ups – 20 Reps

Movement Prep and Coaching

Warm-up (No Measure)

Toes to bar: Spend more time in front of the bar

10 Scap Pull-ups

5 Kip Swings

2-3 Strict Toes to Bar Attempts

5 Kip Swings (Big Arch)

3 Knees to Chest

3 Toes to Bar

Warm-up (No Measure)

Toes to bar: Spend more time in front of the bar

10 Scap Pull-ups

5 Kip Swings

2-3 Strict Toes to Bar Attempts

5 Kip Swings (Big Arch)

3 Knees to Chest

3 Toes to Bar

Metcon

Metcon (Time)

Teams of 2:

10 Rounds Total (5 Each):

400 Meter Run

12 Toes to Bar
In this team twist on a CompTrain Class benchmark workout, athletes will switch out after completing full rounds. Athlete 1 will complete the full 400 meter run and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast and furious. Athletes will reap the benefits of bringing the intensity long after the workout is over. Following high intensity interval workouts like these, athletes will continue to burn calories until their body returns to its normal, resting state. This effect is called EPOC, which is short for excess post-exercise oxygen consumption, or oxygen debt. The more intense the workout, the more oxygen athletes will need to return to homeostasis, which means they will continue to burn calories for longer. The aftermath of workouts like this is why short and fast is typically preferred over long and slow.

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