CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
1) Athletes should get into groups of two or three.
2) Grab one barbell for the group and find a rack. Set the rack up to your
shortest person.
3) Once the rack is set up, start doing jumping jacks until the rest of the
class is finished setting up.
Set 2
• In this set, one athlete is going to move on the barbell and athlete is going
to perform a bodyweight exercise. Once the athlete on the barbell is done
moving, athletes can switch.
10 Back Squats (45/35#) // Focus on hips going back and down and leading
with the chest out of the bottom.
20 Mountain Climbers
Set 3
• In this set, one athlete is going to move on the barbell and athlete is going
to perform a bodyweight exercise. Once the athlete on the barbell is done
moving, athletes can switch.
10 Strict Presses (45/35#) // Focus on keeping the bar close to the body and
starting with a good set-up.
20 Tuck Jumps
Set 4
• In this set, one athlete is going to move on the barbell and athlete is going
to perform a bodyweight exercise. Once the athlete on the barbell is done
moving, athletes can switch.
10 Deadlifts (45/35#) // Focus on back position and driving the heels down.
20 Alternating Cossack Squats
Specific Warm-up
Warm-up (No Measure)
3 Sets
• The priority is the back squat as this is the first movement in the
workout. Athletes should feel like they have found a weight they
can start the first set of ten once the warm-up is over.
5 Strict Presses
5 Deadlifts
5 Back Squats
Strength
• 10 reps = 60%+
• 8 reps = 70%+
• 6 reps = 75-80%
• 4 reps = 80%+
• 2 reps = 90%+
Back Squat (10-8-6-4-2)
Shoulder Press (10-8-6-4-2)
Deadlift (10-8-6-4-2)
Cool Down
Warm-up (No Measure)
Accumulate
1:30 Seated Torso Twist /Side
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
10 sets:
5-7 Unbroken Strict Chin-ups
5-7 Unbroken Strict Ring Dips
– Use band assistance as needed
