CrossFit Templum – CrossFit
Warm-up
2:00 Row
-into3 Rounds
10 Banded Pass Throughs
10 Walking Lunges (Rounds 2-3 practice with light dumbbell overhead)
10 Light Dumbbell Snatches (Practice transitions)
5 Kip Swings
5 Ring Rows (or 3 Pull Ups)*
*For athletes who “CAN” do muscle ups, have them steadily increase the skill each round (Pull Up – Chest to Bar – Muscle Ups)
2 rounds:
10 alternating lunges
10 light dumbbell snatches
10 ring rows
5 kip swings
Workout
Workout Prep:
2-3 Sets
10ft Single Arm Overhead Dumbbell Lunge (build in weight)
4 Dumbbell Snatch (build in weight)
2 Pull Ups – Chest to Bar (1 Ring Muscle Up in set 3)
CrossFit Games Open 26.2 RX’d: (Ages 16-54) (Time)
For Time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 RX’d: (Ages 16-54) click here
CrossFit Games Open 26.2 Masters 55+ (Time)
For Time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 Masters 55+ click here
CrossFit Games Open 26.2 Scaled (Ages 15-54) (Time)
For Time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
Time cap: 15 minutes
F: 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
M: 35-lb (15-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.2 Scaled (Ages 15-54) click here
