CrossFit Templum – CrossFit
General Warm-up (No Measure)
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
– INTERMEDIATE –
For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups
– BEGINNER –
For time:
15-12-9
Thrusters (35/45 lb)
Ring rows
– MASTERS 55+ –
For time:
21-15-9
Thrusters (45/65 lb)
Pull-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
3:00 plank hold
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
For time:
21-15-9
Single-DB thrusters (35/50 lb)
Up-downs to a target (6/6 in)
Work Your Weakness
Snatch (- STRENGTH I –
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 before starting the 20-minute clock.
Back Squat (- STRENGTH II –
On a 20:00 clock:
Build to a 1-rep-max back 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 the 20-minute clock.
Weighted Pull-ups (- STRENGTH III –
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
)
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets if desired.
– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Metcon (10 Rounds for reps)
– SKILL I –
10 sets:
:30 max strict handstand push-ups
1:00 rest
– Gradually increase set sizes, and avoid working to failure.
– Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.
– The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.
– Strict handstand push-up modifications: pike push-ups, dumbbell shoulder presses.
– STAMINA I – (Time)
3 sets for time:
800-meter run
– Rest 2:00 between sets.
– 13:00-19:00 (including rest).
– 800 meters in under 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
– Push faster if you can. This will be a great place to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
– Run modifications: 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, or 800/1,000-m row.
