By admin

Twister

CrossFit Templar – CrossFit

Metcon (Weight)

20 min EMOM

10 mins are 1 snatch + 3 Bar Facing Burpees

10 minutes are 1 clean and jerk + 3 Barbell Burpees

Score is total lifted. Weight can be changed at any time.

Punch It Up

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

3 Rounds- 2 minutes each station

Station 1: ME calorie bike (minimum work requirement 15/10 calories)

1 minute rest/change

Station 2: ME sandbag front squats (100/70#) minimum work requirement 8 squats

1 minute rest/change

Station 3: ME S2OH (1.5/1 pd) minimum work requirement 5 each side

1 minute rest/change

Score is total reps for each station minus the minimum work requirement. Ex. If John gets 25 calories on bike, the score for that station is 10 calories. (25- 15 minimum requirement)

Thankful for Pie

CrossFit Templar – CrossFit

Metcon (Time)

In teams of 2

Partners complete a 5k row

100 Air Squats

50 Burpees

Only 1 person working at a time. While the person is working the

Other person is holding a plank. If you break the plank you switch places.

PreTurkey Time

CrossFit Templar – CrossFit

Bench Press (3-3-3-3)

Athletes will have 15 minutes to complete 4 sets of 3 reps at the same weight.

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

7 Box Jumps(30/24)

7 Chest to Bar Pullups

Adding On

CrossFit Templar – CrossFit

Metcon (Time)

10 Thrusters(95/65) rest 60 sec

Everything previous + 20 Cal row rest 60sec

Everything previous+ 30 Burpees rest 60sec

Everything previous+ 40 D/U rest 60sec

Everything previous + 50 T2B

Master(65/45)Situps

Busy Busy

CrossFit Templar – CrossFit

Metcon (Time)

600m row

30 T2B

500m row

25 Wallballs(20/14)

400m row

20 Alt DB Devils press(50/35)

300m row

15 Burpees over the rower

200m row

10 Bench Press(155/105)

100m row

5 Clean and Jerks(155/105)

For better or worse

CrossFit Templar – CrossFit

Metcon

Metcon (AMRAP – Reps)

6 min AMRep

M.E. Strict Shoulder Press (115/75)

Each time you break perform 30 D/Us

Rest 3 min.

6 min AMReP

M.E. Hang Cleans (135/95)

Each time you break perform 30 Air Squats

Score is total Shoulder press and Hang cleans completed.

The Real Kicker

CrossFit Templar – CrossFit

Metcon (Time)

50 PVC jumps(24/20)

50 Ring Rows

50 GHD Situps

50 Cal Bike

50 Deadlifts(225/155)

50 Alt DB Snatches(50/35)

Masters(155/105)(35/20)regular situps

Athletes may partition movements anyway they desire.

Two Sides

CrossFit Templar – CrossFit

20 Rep Back Squat (20)

15min to complete 20 rep back squat sequence

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

100 D/U

75 Butterfly Situps

50 Walking Lunges

25 KB Swings(2p/1.5)