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CrossFit Templum – CrossFit
General Warm-up (No Measure)
1 set:
400-meter jog
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 air squats
5 scap pull-ups
10 jumping jacks
10 alternating Samson lunges
10 air squats
5 inchworm + push-ups
10 jumping jacks
10 alternating scorpion stretches
10 air squats
5 scap pull-ups
1 set:
200-meter run
Specific Warm-up
Prep movements:
Box jump over
Toes to bar
DB thruster
Trial run
1 round:
200-meter run
5 box jump-overs
5 toes-to-bars
5 double-dumbbell thrusters
– Use workout variations.
250219 (Time)
– RX –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)
– INTERMEDIATE –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)
– BEGINNER –
For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)
– MASTERS 55+ –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/20 lb)
Skill Work (Checkmark)
Post-workout
Accumulate:
30 DB renegade rows
2 sets:
:30 Spiderman stretch/side
:30 foam roll calf/side
Stretching (Checkmark)
2 sets:
:30 Spiderman stretch/side
:30 foam roll calf/side
– AT-HOME – (Time)
For time:
400-m run
30 object jump-overs (20/24 in)
400-m run
50 v-ups
400-m run
30 double-DB thrusters (20/35 lb)
