CrossFit Templum – CrossFit
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Warm-up (No Measure)
1 set:
200-meter jog
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction
5 Cobra stretchese to downward dogs
Shuttle run | 3:00
Movement // Focus
2 shuttle runs // Lower the center of mass as you transition to change directions.
2 shuttle runs // Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before you begin to accelerate.
2 shuttle runs // Pick up the pace as you press off the back foot to start the run back.
Progressive warm-up | 6:00
1 set:
5 shuttle runs
10 ring rows
1 set:
5 shuttle runs
5-10 feet-elevated ring rows
1 set:
5 shuttle runs
10 scap pull-ups
250623 (Time)
– RX –
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
– INTERMEDIATE –
25-20-15-10-5 reps for time:
Pull-ups
– 8 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
– BEGINNER –
20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Stretching (Checkmark)
1 set:
1:00 Spiderman stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
15-12-9-6-3 reps for time:
DB bent-over rows (35/50 lb)
DB hang power cleans (35/50 lb)
– Use 2 dumbbells.
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Snatch (On a 20:00 clock:
Build to a 1-rep-max snatch)
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).
– Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your last heavy 1-rep snatch before starting the 20-minute clock.
Front Squat (On a 20:00 clock:
Build to a 1-rep-max front squat)
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting.
Zercher Squat (5-5-5-5-5)
– Rest 2:00 between sets.
– The [ The Zercher Squat ] is completed with the bar held in the crook of the arms.
– Do a few warm-up sets, then go as heavy as you can for all 5 sets.
– Rest 2:00 between sets.
– Keep your chest up, stomach tight, and fists close to your chest.
– An axle bar can make this lift slightly more comfortable
– Zercher squat modifications: Load, sandbag bear-hug squat, kettlebell front squat
– SKILL I – (Checkmark)
On a 15:00 clock:
Work on front and back levers.
– Rest as needed between efforts.
—
– [ Front lever ] | Front of your body facing the rings.
– [ Back lever ] | Back side of your body facing the rings.
– For both movements, start from an inverted hang on the rings, squeeze your abs and glutes hard, and slowly lower yourself into the desired position while keeping your body in a straight line.
– Don’t be discouraged if the first few times you pass right through the position without being able to stop.
– If you can’t stop yourself from reaching the ground with your feet before you let go of the rings.
– Front lever modifications: Use a pull-up bar instead of rings
– Back lever modifications: Use a pull-up bar instead of rings
– STAMINA I – (Time)
50-40-30-20-10 calories for time:
Echo bike
– Rest as long as it takes to complete the work.
—
– Push for an all-out effort through each calorie effort.
– Rest for exactly as long as it took you to complete each effort.
– Echo bike modifications: Same calories on a different machine
