CrossFit Templum – CrossFit
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Warm-up (No Measure)
Dynamic warm-up | 10:00
1 round with a partner:
Partner 1 | :30 row (easy)
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | :30 row (moderate)
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | :30 row (fast)
Partner 2 | :30 kettlebell good mornings
Switch
Rest :30
Partner 1 | :30 row (fast)
Partner 2 | :30 kettlebell deadlifts
Switch
250818 (5 Rounds for reps)
– RX –
5 x 3:00 rounds:
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds.
– INTERMEDIATE –
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.
– BEGINNER –
5 x 3:00 rounds:
250/300-m row
Max KB swings (18/26 lb)
– Rest 1:00 between rounds.
– MASTERS 55+ –
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.
Skill Work (Checkmark)
Post-workout accessory work
3 sets:
7 single-arm KB suitcase deadlifts, right
7 single-arm KB suitcase deadlifts, left
– Rest 1:00 between sets.
Stretching (Checkmark)
1 set:
1:00 banded good mornings
1:00 cat-cow
– AT-HOME – (AMRAP – Reps)
– AT-HOME –
5 x 3:00 rounds:
500-m run
Max alternating DB hang snatches (35/50 lb)
– Rest 1:00 between rounds.
Snatch (Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– 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.
Back Squat (5-5-5-5-5+)
– Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the deadlift to the back squat.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
10 deficit push-ups
—
– Increase loading across as many sets as possible.
– Perform push-ups to the deepest deficit that allows you to maintain unbroken reps.
– Rest 2:00-3:00 between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Bench press modifications: load, dumbbell bench or floor press
– Deficit push-up modifications: push-ups, push-ups from the knees
– SKILL I – (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
– STAMINA I – (Time)
For time:
200-meter run
400-meter sled drag (25/45 lb)
200-meter run
400-meter sled push
200-meter run
—
– Plan to complete this workout in 20 minutes or less.
– Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!
