CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3:00 AMRAP
8 Alternating Low Box Step Ups
8 Alternating Reverse Lunges
8 Banded Good Mornings
8 PVC Pass Throughs
Then Into…
2 SETS (Empty Barbell)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
3 Power Clean + Strict Press
Strength/Accessory
Power Clean and Jerk
EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)
*Note — All reps for all lifts today are meant to be ‘touch and go’. Default for the Jerk is Push Jerk (Split Jerk can be used if athlete is accustomed). Use the same light weight for all 5 reps sets, then increase the load to moderate and use the same weight for all 3 rep sets, then increase the weight to heavy and use the same weight for all 1 rep sets.
Workout
Eye of the Tiger (Hitesh Patel WOF WOD) (Time)
4 Rounds for Time:
400m Run
10 Pull Ups
10 Box Jumps 20/24”
10 KB Counter Balance Squats 35/53#
10 Toes to Bar
10 HSPU
Cool Down / Accessory
WORKOUT (AMRAP – Reps)
FREEDOM (RX) / INDEPENDENCE (Intermediate)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.
LIBERTY (Beginner)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (low box)
(Scored by Total Reps)
NOTE — In the month of October, we are building capacity towards the CHAD workout on 11/11. This week’s work is included in the class. All of the additional volume training will be included in the Optional Accessory each week.
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
Couch Stretch
