CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
:30 Alternating Spiderman Stretch
:30 Plank to Down Dog
Set 2
:30 Single Unders
:30 Inch worms
:30 Hand Release Push-ups
Set 3
:30 Double Unders or Singles
30 Shoulder Taps in Plank
Set 4
:30 Double Unders or Singles
100’ Bear Crawl
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
• The first 3 progressions are performed without a PVC or barbell
1) Jump and Land // Full hip extension
2) Jump and Land Hands at Shoulders // Full hip extension, stick the
landing
3) Jump, Punch, Land // Punch after hip extension is achieved
4) Push Jerk // Full hip extension, stick the landing
5) Jump and Land in Split // No PVC, Back knee is slightly bent
6) Split Jerk // Front knee stacked over front foot, back leg is slightly bent
Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk
Strength
Metcon (Weight)
6 sets for load:
2 Push Jerks + 1 Split Jerk
*Score best lift*
Cardio Option
EMOM 14:
Minute 1 | 15/12 Calories
Minute 2 | 2 Push Jerks + 1 Split Jerk
– Use a row, bike, or ski erg for calories
Finisher
Metcon (No Measure)
3 Sets:
12 DB Floor Presses
12 DB Bent Over Rows
