CrossFit Templar – CrossFit

Metcon (Weight)

5 Rounds for Weight:

2:30 work/:30 rest

20 Turkish sit ups with PVC- then

ME Turkish Get ups. Movement starts and ends with the athlete on the floor.

Athlete can use any KB for Turkish Get Ups. Can change the weight as needed. Score is total weight lifted.

Metcon (Time)

For Time: A Twisted Mile

(2 pood/1.5 pood) or (70#/50# DB)

Athlete will carry 1 KB or DB to the 200 meter dot mark. Set down and then run to the 1 mile marker. Turn and run back. At 200 meter mark, pick up KB or DB and carry back. Time ends when athlete crosses the bay doors.

CrossFit Templar – CrossFit

Metcon (Time)

6 Rounds for Time

Power Clean (1,500#/ 1,100#)

400M Run or 500M Row

Masters (1,200#/850#)

CrossFit Templar – CrossFit

Shoulder Press (5 x 5 x 5)

Build to a heavy set of 5 reps. If you completed last weeks shoulder press 3×5 try adding 5-10#. Make sure to complete 3 sets of 5 reps at your heavy weight.

Metcon (AMRAP – Reps)

15 minutes

Buy In: 800M Run or 1000M Row

AMRAP

3 Hang Snatch (95/65)

6 Overhead Squat

12 Sit-ups

Masters (75/45)

CrossFit Templar – CrossFit Teens

Bench Press (3 x 3 x 3 x 3 x 3)

Build to a heavy set of 3 reps. Complete 5 set of 3 reps at the heavy weight.

After each set of heavy BP complete 10 Good Mornings with a PVC.

Metcon (No Measure)

Station 1

AMRAP

15 Cal Row

10 Rower Jump Burpees

Station 2

AMRAP

15 Butterfly Sit-ups

10 KB Swings

CrossFit Templar – CrossFit Teens

Metcon (No Measure)

Station 1

AMRAP

15 Drag Rope Jump Rope

15 KB Swings

Station 2

AMRAP

200M Run

20 Sit-ups

Station 3

AMRAP

10 Cal Row

10 Wallballs

Bench Press (5 x 5 x 5 x 5 x 5)

Build to a heavy set of 5 reps. Complete 5 sets of 5 reps at the heavy weight.

Complete 10 good mornings after each set of bench press.

CrossFit Templar – CrossFit

Metcon (Time)

5 Rounds

15 Deadlifts (185/125)

20 Drag Rope Double-unders

300M Run

Masters (125/85)

CrossFit Templar – CrossFit

Back Squat (5 x 5 x 5)

Last time of building to a heavy set of 5 reps of back squat. Then complete 3 sets of your heavy 5 reps.

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 DB Box Steps (50/35)

12 DB Alt Snatches

12 Cal Row

Masters (35/20)

CrossFit Templar – CrossFit Teens

Shoulder Press (3 x 3 x 3 x 3 x 3)

Build to a heavy set of 3 reps, then complete 5 sets of 3 reps at that heavy weight.

After each set on shoulder press complete 8 ring rows.

Metcon (No Measure)

Group 1

3 min AMRAP

3 Push-ups

6 Front Squat

12 Sit-ups

3 min AMRAP

Group 2

400M Run

CrossFit Templar – CrossFit

Metcon (Time)

400M Run

21-15-9

Front Squats (115/75)

Pull-ups

800M Run

21-15-9

Shoulder to Overhead (115/75)

Burpees

400M Run

RX+ 135/95

Masters (95/55)

CrossFit Templar – CrossFit Teens

Metcon (No Measure)

Partner 1: 100M Run

Partner 2: Overhead Lunges

Partner 1: 100M Run

Partner 2: Burpee Box Steps

Partner 1: 100M Run

Partner 2: SDLHP

Partner 1: 100M Run

Partner 2: Mason Twists

Back Squat (5 x 5 x 5)

Slowly build to a heavy set of 5 reps. Once you hit the heavy set of 5 reps complete 3 sets at the heavy weight.

After each set of 5 reps complete 30 sit-ups.