CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 bike or row, slow
10 alternating Spiderman stretches
5 wall-facing squats
1 set:
1:00 bike or row, moderate
10 inchworms
5 wall-facing squats
1 set:
1:00 bike or row, fast
10 scap pull-ups
5 wall-facing squats
Specific Warm-up
CTB Pull-up prep and Front squat build
3-5 sets:
5 front squats
– Start with an empty barbell and build to workout weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb) RX+
*From ground or rack
Intermediate RX: 125/185#; Pull-ups
Beginner: 65/95#; Jumping pullups
Work Your Weakness (Strength;Skill;Stamina)
Clean and Jerk (Clean and jerk
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 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.
– 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.
