CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 rounds
200-meter run
Hip rotations – out and around
Hip rotations – in and out
5 air squats
A skips
B skips
C skips
5 air squats
High knees
Butt kickers
5 air squats
Skill Work (5 Rounds for weight)
Pre-workout
5 sets:
1 power snatch
1 overhead squat
1 squat snatch
250426 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (105/155 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– INTERMEDIATE –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (75/115 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– BEGINNER –
AMRAP 20 with a partner:
100-meter run
5-cal bike, row, or ski
5 hang power snatches (35/45 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
– MASTERS 55+ –
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (75/115 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
200-meter run
10 up-downs to a target (6 in)
3 left-arm DB snatches (35/50 lb)
3 left-arm DB overhead squats
3 right-arm DB snatches
3 right-arm DB overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
