Announcements
Labor Day business as usual. Normal class schedule 🙂
CrossFit Templum – CrossFit
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Warm-up (No Measure)
Dynamic warmup | 6:00
2 sets:
10 Spiderman lunges
10 Samson lunges
10 Cossack squats
5 right-arm dumbbell push presses
Waiter walk (25 ft)
5 left-arm dumbbell push presses
Waiter walk (25 ft)
250901 (Time)
– RX –
3 rounds for time of:
800-m run
30 alternating DB snatches (35/50 lb)
– INTERMEDIATE –
3 rounds for time of:
800-m run
30 alternating DB snatches (20/35 lb)
– BEGINNER –
3 rounds for time of:
400-m run
20 alternating DB hang snatches (10/15 lb)
– MASTERS 55+ –
3 rounds for time of:
800-m run
30 alternating DB snatches (20/35 lb)
Skill Work (Checkmark)
Post-workout accessory
3 sets:
10-15 lying leg raises
:30 plank hold
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg
– AT-HOME – (Time)
– AT-HOME –
Same as Rx’d
Snatch (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– 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.
Back Squat (3-3-3-3-3+)
– Welcome to week three of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (3 Rounds for weight)
3 sets for load:
10 weighted strict dips
20 double-dumbbell bench presses
1:30 plank hold
– Rest 2:00-3:00 between sets.
—
– Use loads that allow you to complete the reps in 1-3 sets.
– Increase or decrease the loading for each set as needed.
– Perform ring dips or straight bar dips.
– If you are unable to add load to the dips, perform unweighted reps or use a band or feet for assistance.
– Hold the plank on the forearms or hands.
– SKILL I – (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete all unbroken sets. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.
– STAMINA I – (Time)
For time:
240/300-calorie C2 bike
—
– 14:00-20:00.
– Building stamina and endurance with a monostructural movement.
– Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
-f Bike modifications: 190/240-cal Assault or Echo Bike, 240/300-cal row, 240/300-cal ski
