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Components
Metcon
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CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Remote Coaching/Programming
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
Sunday - CrossFit Templum
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
ON A 7:00 RUNNING CLOCK…
400m Run
Immediately Into…
AMRAP in Time Remaining of
:10 Bar Hang
5 Scap Pull-Ups
:10 Bar Hang
10 Tuck-Ups
10 Push-Ups
Warm-Up
Metcon (No Measure)
2 SETS FOR QUALITY*
3-5 Strict Knee Raise
3-5 Strict Toes to Bar
3-5 Kipping Knee Raise
3-5 Kipping Toes to Bar
*Athlete can jump down between movements.
-Rest as Needed b/t Sets-
(No Measure)
Warm-Up
Metcon (AMRAP - Reps)
EMOM x 18 MINUTES
MIN 1 - :50 Max DB Renegade Rows (50/35)|(35/20)*
MIN 2 - :50 Max Toes to Bar
MIN 3 - 100m Weighted Run**
*1-Rep of RR = Push-Up / Row L / Row R
**Carry 1 DB for Weighted Run
(Score is Reps)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Single DB Weighted Walk* (Athlete Choice)
*DB can be held in the Front Rack, Back Rack, or Over the Shoulders. If drop DB, perform 5 Tall Jump Burpees on the spot.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 26, 2021
Male Clients
Female Clients
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