CrossFit Templum – CrossFit
Warm-up (No Measure)
Banded warm-up | 5:00
2 sets:
5 plank to downward dogs
10 banded pull-aparts
10 banded pass-throughs
Dynamic warm-up | 7:00
AMRAP 6:
:30 row, bike, or ski
4 inchworm + push-ups
8 air squats
12 up-downs
251215 (Time)
-RX-
3 rounds for time:
400-m run
30 double-DB push presses (25/35 lb)
-INTERMEDIATE-
3 rounds for time:
400-m run
20 double-DB push presses (25/35 lb)
-BEGINNER-
3 rounds for time:
400-m run
15 double-DB push presses (15/20 lb)
– MASTERS 55+ –
3 rounds for time:
400-m run
20 double-DB push presses (25/35 lb)
Skill Work (Checkmark)
Post-workout accessory
Accumulate:
100 empty barbell good mornings
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts
– AT-HOME – (Time)
– AT-HOME –
Same as Rx’d
Snatch (Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of this 2025 Strength 1 lifting cycle. This is a deload week, and then we will test our 1-rep snatch next week.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.
– Rest as needed between percentages and waves.
Front Squat (Weightlifting Variable Reps & Sets)
– Welcome to week five of this 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep front squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
– STRENGTH III – (Time)
For time:
800-meter sled drag (25/45 lb)
—
– Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
– The weight should allow for a smooth, steady pace across the entire distance.
– Plan to spend around 20 minutes on this workout.
– SKILL I – (Checkmark)
5 sets:
:40 strict handstand push-ups
:20 rest
:40 alternating dumbbell renegade rows
:20 rest
—
– Choose a handstand push-up variation that allows you to perform 5-10 reps within the 40-second interval.
– Choose a pair of dumbbells that allow you to move through renegade rows without resting for most of the interval.
– STAMINA I – (4 Rounds for 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 = 1:00-1:20
– 500 meters | sprint pace = :40-:55
– 1000 meters | standing bike pace = 1:40-2:05
– Bike modifications: row or ski (half the distance)
