CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
On a 7:00 Clock:
• Athletes may move through performing synchro reps with a partner or on their own
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Kip Swings or Scap Pull-ups
17 Single Unders
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1) Power Clean // Heels down, lumbar arch, shoulders slightly in front of the bar
2) Squat Clean // Keep elbows off the knees in the landing position
Mini-Round
2 Sets:
1-5 Bar Muscle-ups (or variations)
2 Single-Arm DB Push Press
15 Double or Single Unders
Metcon
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
Clean (4min to find 1RM)
Move 2021 (AMRAP – Reps)
AMRAP 4:
Bar Muscle-ups
Intermediate:
Pull-ups
Beginner:
Ring Rows
Work 2021 (AMRAP – Reps)
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
Intermediate: 6 reps of Press and Burpees
Beginner:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees
