Announcements
Templum Open after party next Sunday at the box @ 4pm-7pmish
Join us for awards, live band, games, and appetizer/dessert potluck.
Register for CrossFit Endurance/Hyrox Class at the link below:
CrossFit Templum – CrossFit
General Warm-up (No Measure)
Dynamic warm-up
2 sets:
:20 band pull-aparts
:20 band pass-throughs
2 sets:
5 ring rows
5 push-ups from the knees
:10 ring support hold
10 scap pull-ups
Progressive warm-up
1 set:
3 x [1 push-up + 2 shoulder taps]
3 dumbbell deadlifts/arm
1 set:
2 push-ups + lift feet onto wall (wall walk initiation)
3 dumbbell power cleans/arm
1 set:
1-2 partial wall walks
3 dumbbell muscle snatches/arm
1 set:
1-2 wall walks
3 dumbbell power snatches/arm
250404 (AMRAP – Rounds and Reps)
– RX –
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left
– INTERMEDIATE –
AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left
– BEGINNER –
AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (10/15 lb)
20 DB snatches, left
– Rest 1:00-2:00 between rounds.
– MASTERS 55+ –
AMRAP 25:
1,000-m run
10 burpee chest-to-bar pull-ups
10 wall-walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 25:
1,000-m run
10 double-DB devils presses (35/50 lb)
10 wall-walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left
HYROX + ENDURANCE CLASS (Time)
Intro
Warm-up
*400m jog
*Movement prep
Performance Fitness Test (FOR TIME)
1000m Run
50 Burpee Broad Jumps
100 Stationary Lunges
1000m Row
30 Push Up (Hand Release)
100 Wallballs (10lb/14lb)
————–
The Hyrox PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event
15 – 25 minutes – Hyrox PRO
25 – 35 minutes – Hyrox Single
30 – 45 minutes – Hyrox Doubles
Please note that there are no time caps or qualifications for HYROX, so feel free to sign up to any division that you feel comfortable with and we will support you to the finish line!
