CrossFit Templum – CrossFit
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Warm-up (No Measure)
Rowing warm-up | 15:00
1 set:
1:00 easy row
:30 moderate row
:10 harder row
10 alternating scorpion stretches
10 air squats
:10 hollow hold
1 set:
1:00 easy row
:30 moderate row
:10 harder row
5 push-ups to down dog from the knees
10 air squats
10 hollow rocks
1 set:
1:00 easy row
:20 moderate row
:10 hardest row
5 push-ups to down dog
10 air squats
:30 plank hold
251110 (Time)
– RX –
For time:
30 burpees
600-m row
30 burpees
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For time:
15 burpees
300-m row
15 burpees
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout accessory
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4.
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
– AT-HOME – (Time)
– AT-HOME –
For time:
30 burpees
600-m run
30 burpees
Clean and Jerk (On a 20:00 clock:
Build to a 1-rep-max clean and jerk)
– Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
– Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won’t get enough rest between lifts.
– Be sure to warm up to at least 50% of your last heavy single before starting the 20-minute clock.
Shoulder Press (On a 20:00 clock:
Build to a 1-rep-max shoulder press)
– Welcome to week six of this 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won’t have enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
– 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:
10 strict ring dips
:30 L-sit hold
—
– Perform the L-sit hold on the ground, a pull-up bar, rings, or boxes. Your chosen option should allow you to complete the L-sits in 3 sets or less.
– Scale the strict ring dips by placing one or two feet on the ground and using them for assistance.
– STAMINA I – (10 Rounds for time)
10 sets:
300-meter shuttle runs
2:00 rest
– Shuttle run is 50 meters out and back, then 100 meters out and back.
—
– Complete each effort in 2 minutes or less.
– Use the first few sets to gauge your ability to push. If you are sore and tired from the week, work through this effort at a moderate pace and consider reducing the distance. If you are able to push, try to hold your efforts under 90 seconds or even closer to 70 seconds.
