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Saturday

28
Mar

Saturday

CrossFit Templum – CrossFit

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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)

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