CrossFit Templum – CrossFit
Warm-up
Demo Movements and explain standards.
On a 6:00 clock:
10 PVC pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
5 false-grip ring rows
5 low ring muscle-up transitions
Specific Warm Up
WALL-BALL AND TOES-TO-BAR REVIEW | 2 sets:
5 kip swings
5 wall-ball shots
2 sets:
5 kipping knee raises
5 wall-ball shots
1 set:
5 toes-to-bars
5 wall-ball shots CLEAN REVIEW
3 sets x 3 touch-and-go + 3 single cleans (increase weight each set) MINI-ROUND LOGISTICS CHECK 1-2 sets:
5 pulls on the rower
3-4 toes-to-bars (or scaled variation)
2-3 cleans as singles
1-2muscle-ups (or scaled variation)
Metcon
CrossFit Games Open 23.1 Foundations (AMRAP – Reps)
14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*
*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
