Saturday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)
Partner Workout
Metcon (3 Rounds for reps)
IN TEAM OF 2…
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Cal Bike
*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.
(Score is Total Reps for Each AMRAP)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
250/200m Row
12 Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
:30 Plank Rotations
:30 Max Cal Bike
(Score is Rounds + Reps)
Templum Lockdown Challenge
Painstorm XII (Time)
For Time:
400 meter run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter run
50 Strict Press
50 Push Press
50 Push Jerks
400 meter run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter run
***Do not put the weight down except when your run***
*RX empty barbell 45/35#
**or use light set of db’s or back pack**
(Score is Time)