CrossFit Templar – CrossFit

Metcon (No Measure)

TUESDAY ZOOM CLASS LINKS:

7:00AM Tuesday: https://us04web.zoom.us/j/981717224

12:00PM Tuesday: https://us04web.zoom.us/j/812839290

4:00PM Tuesday: https://us04web.zoom.us/j/265854992

Warm-up

6 minute Mixed Tabata

Jump Rope

Mnt Climbers

Jumping Jacks

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/2owtV22v1-c

18 minute AMRAP

10 V-ups

20 Grasshoppers

30 Butterfly Sit-ups

40 Mason Twists (MB, KB, Basketball, etc., put what you use in comments)

*40 Double-unders on minute 3, 6, 9, 12, 15

Score is total number of reps, not including the double-unders.

Cash Out (no measure)

4 minutes Figure 4 Stretch: https://youtu.be/b825OX2vegM

30-50 Pulls (you be the judge based on how difficult they are)

Don’t have a Pull-up Bar?

Option 1: https://youtu.be/BUBVkOqSqzc

Option 2: https://youtu.be/mI5XgWb_GCk

CrossFit Templar – CrossFit

Warm-up

800M Run

20 Alt. Lunges

10 Inch Worm Push-ups

Metcon (Time)

WOD Brief: https://youtu.be/s1grZ2gNjeU

For Time:

3 Rounds

200M Run

8 Shoulder to Overhead (KB, DB, Barbell, Sidewalk Salt, etc. note in comments)

24 Box Steps (add weight…KB, DB, Plate, MB, Sidewalk Salt, etc.)

1 minute Rest

2 Rounds

400M Run

16 Shoulder to Overhead

32 Box Steps

1 minute Rest

1 Round

800M Run

24 Shoulder to Overhead

40 Box Steps

Cash Out (no measure):

Sit-up Tabata

CrossFit Templar – CrossFit

Warm-up

Mixed Tabata

2 Rounds

Jumping Jacks, Air Squats, Lunges, Mountain climbers,

Rolling Toe Touches, Situps, 10 PVC Passthru, Arm Circles

WOD Brief

https://youtu.be/5v1mQbBjdSo

Black Jack (Time)

Black Jack

210m run

20 jump squats, 1 H.R. pushup

19 jump squats, 2 H.R. pushups

18 jump squats, 3 H.R. pushups

17 jump squats, 4 H.R. pushups

16, 5

15,6

….

1 jump squat,20 H.R.pushups

210m run

Compare to 29th July 2013, 5 July 2010.

CrossFit Templar – CrossFit

Warm-up

2 Rounds

200M Run

20 Jumping Jacks

5 Inch Worm Push-ups

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/aBf3BwFuYmE

AMRAP (with a partner) in 22 minutes

Partner A, perform AMRAP of:

20 Sit-ups

20 Burpees

…while Partner B performs:

400M Run

Partners switch after each Run.

Wear a Weight Vest (20/14) throughout.

DON’T have a partner?

22 minute AMRAP

20 Sit-ups

20 Burpees

400M Run

Score is total number of sit-ups and burpees. Wear a vest if you dare.

Cash Out (no measure):

Yoga Coach Kara leads a wonderful Post WOD Gentle Yoga Stretch: https://youtu.be/KldfaP6anz4

CrossFit Templar – CrossFit

Warm-up



Warm-up:

400M Run

40 Double-unders

40 Sit-ups

20 Burpees

Metcon (AMRAP – Reps)

WOD Brief: https://youtu.be/2gAY2TJugbc

3 Rounds

8 minutes

Buy In: 800M Run

AMRAP

30 Double-unders

20 Wipers (use a barbell, medball, broomstick, soccer ball, etc.)

10 Chest to Deck Push-ups

2 minute Rest

Score is total reps in AMRAP’s

Cash Out (no measure)

50 Glute Bridges

4 minutes Plank Hold

CrossFit Templar – CrossFit

Warm-up

New Opportunities: https://docs.google.com/document/d/1B2We3Vs6Vxgk6Arkydmrr6W_HrJV5f_EUrw1Q_C7Cfc/edit?usp=sharing

3 Rounds

200M Run

20 Jumping Jacks

10 Push-ups

Metcon (Time)

WOD Brief: https://youtu.be/7k6de6vOcEY

For Time

50 Sit-ups

25 Dips (rings, bars, parallette, chair, step, etc – note in comments)

200M Run

40 Sit-ups

20 Dips

200M Run

30 Sit-ups

15 Dips

200M Run

20 Sit-ups

10 Dips

200M Run

10 Sit-ups

5 Dips

200M Run

Cash Out (no measure):

50 Good Mornings

200 Butterfly Kicks

CrossFit Templar – CrossFit

Warm-up

3 Rounds

10 Jumping Squats

10 PVC/Broomstick Passthrus

1 min Jumping rope

10 Rolling Toe Touches

10 V-ups

Metcon (Weight)

WOD brief

https://youtu.be/Qee1tTMKacM

EMOM x20

Min 1 50 D/U

Min 2 5 Squat Snatch(Any Load)

Score is total Wt lifted(post object/weight used)

*Must complete all 50 D/U in order to RX

Cashout:

Hand stand pushup work

Get upside down

Either Handstand against a wall

Work on balance

Shoulder Taps

Walking

Just get inverted

CrossFit Templar – CrossFit

Warm-up

2 Rounds

40 Jump Ropes (air jumps if needed)

20 Mnt Climbers

10 Rolling Toe Touches

5 Inch Worm Push-ups

Georgie (AMRAP – Reps)

21 minutes

Buy In: 65 Sit-ups

AMRAP

7 Burpees

11 Chest to Deck Push-ups

22 KB Swings (1.5/1)
WOD Brief: https://youtu.be/OTy9CQy3G4w

For KB Swings (1.5/1) or get creative, see WOD brief video for example

Metcon (No Measure)

Cashout

4 minutes Couch Stretch: https://youtu.be/eoPmgjyj9-Q

4 minutes Figure 4 Stretch: https://youtu.be/b825OX2vegM

CrossFit Templar – CrossFit

Warm-up

400M Run

2 Rounds

30 Air Squats

20 Sit-ups

10 Push-ups

Metcon (Time)

WOD Brief: https://youtu.be/cXG1FDjP_Io

For Time

400M Run

400M Lunges (# of your choice overhead – note in comments)

400M Run

Cash-out (no measure)

50 Jumping Chest to Deck Push-ups (demonstrated in WOD Brief)

CrossFit Templar – CrossFit

Warm-up

6 minute Mixed Tabata

20 seconds of work 10 seconds of rest

Jogging in Place

Lunges

Push-ups

Sit-ups

Metcon (Time)

WOD Brief: https://youtu.be/jB3wZQkO6C4

For Time:

*20*15*10*5*

*1 minute Plank

Bodyweight:

Deck Squat

Air Squat

Burpee

Jumping Jack

Kettlebell:

Deck Squat

Goblet Squat

KB Swing

SDLHP

Barbell:

Clean

Front Squat

Push Press

Back Squat

Each Cluster of 4 movements equals 1 rep. Note in comments version completed and weight used is applicable.

Cash Out (no measure):

800M Run