CrossFit Templum – CrossFit
Warm-up
2 rounds:
200-meter run
:30 mountain climbers
10 good mornings
10 shoulder presses
:30 up-downs
10 back-rack alternating lunges
10 behind-the-neck shoulder presses
:30 burpees
– Use a PVC or empty barbell for one or both rounds.
Specific Warm-up
Pike shoulder taps Elevate your hips by placing your knees or feet on a box. Shift your body weight from side to side to perform the shoulder taps.
Handstand kick-ups Keep arms straight and kick-up gently. Gradually kick higher and higher until your feet touch the wall and you’re in a handstand.
Handstand shoulder taps Slowly shift your body weight from hand to hand to gently lift one arm at a time. Start small with small lifts of your hands and progress to a full shoulder tap.
Walk-to-wall drill Kick up as slowly as possible and move the hands as you lean forward.
Practice Skill
Beginners: Inchworms or plank shoulder taps.
Intermediates: 5-25-ft handstand walk, handstand shoulder taps, or pike shoulder taps.
Advanced: Max-distance; consider adding obstacles.
On a 10:00 clock:
Handstand walk practice
Metcon
Metcon (Time)
For time:
Handstand walk (150 ft)
40 shoulder presses (55/75 lb)
800-m run
– Complete handstand walks in 25-ft segments.
Intermediate: 50 shoulder tap against the wall & 45/55#
Beginner: 10 inch worms or partial wall walks, db shouler presses, 400m run
Work Your Weakness (Strength;Skill;Stamina)
Clean and Jerk (Clean and jerk
Wave 1:
72%x3
77%x2
82%x1
Wave 2:
77%x3
82%x2
84%x1
Wave 3:
82%x2
87%x1
92% x1
Heavy single x 1)
– Welcome to week three of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to 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.
