CrossFit Templum – CrossFit
General Warm-up (No Measure)
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
()
250421 (5 Rounds for time)
– RX –
Every 5:00 for 5 rounds:
400-meter run
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Every 5:00 for 5 rounds:
200-meter run
– MASTERS 55+ –
Same as Rx’d
Skill Work (AMRAP – Reps)
Post workout
8 sets:
:20 air squats
:10 rest
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side
– AT-HOME – (5 Rounds for time)
Same as Rx’d
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
)
– Welcome to week three of the next 2025 Strength 1 lifting cycle. We’ll continue working on the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
Shoulder Press (- STRENGTH II –
Shoulder press
3-3-3-3-3+
)
– Welcome to week three of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (Weight)
10 rounds for load:
50-meter sandbag carry
– Rest 1:00 between rounds.
– Hold the object at the stomach/chest.
– Finish each carry in less than 1 minute.
– Record the heaviest unbroken carry.
– Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
– Sandbag modification: Load, dumbbell or kettlebell front-rack carry, barbell front-rack carry.
– SKILL I – (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– Reduce the distance as needed to accommodate your ability.
– STAMINA I – (Time)
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
3:00 rest
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversational pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters | easy to moderate pace target time = 1:00-1:20
– 500 meters | sprint pace target time = :40-:55
– 1000 meters | standing bike pace target time = 1:40-2:05
– Bike modification: row or ski half the distance.
