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CrossFit Templum – CrossFit
Saturday warmup – teams of 2 (Checkmark)
Rx+ Bike, WB 30/20 #125/95
Rx Bike, WB 20/14 #95/65
Adjust accordignly
WARM UP (each partner completes two rounds of each warmup)
PARTNER 1 PARTNER 2
1:00 on bike, easy pace 10 deadlifts
5 wall ball squats 10 high pulls
5 wall ball push press 10 muscle hang cleans
5 wall balls 10 hang cleans
5 up downs 5 later burpees over the bar
*warm up barbells to workout weight/warm up Hang cleans
Valentine’s Day Massacre (Teams of 2) (AMRAP – Rounds and Reps)
AMRAP 10
12/10 Bike
10 wallballs
Rest 2 minutes
AMRAP 10
12 Hang cleans
8 lateral burpees over bar
Rest 2 minutes
6 minutes cap
1 rep max of hang clean (Score both atheltes total)
Rx+ Bike, WB 30/20 #135/95
Rx Bike, WB 20/14 #95/65
Strength
Hang Clean (6mins to build to 1RM)
Engine Builder (11:00AM CLASS) (AMRAP – Rounds and Reps)
Workout Review
Warm-up
Calisthenics
Movement Prep
TWO 20 min AMRAPS + 3 min recovery
20 min AMRAP
600m/800m row
8 – 2DB Box Steps (20″ box)
8 – Push ups
8 – 2DB Shoulder Press
3 minute recovery
20 min AMRAP
800m run
100m Farmers Carry
8 – KB Russian Swings
8 – KB Deadlifts
Rx: DB 25/35, KB 14/24kg
Intermediate: 400m/600m, DB 20/30, KB 12/20kg
Beginner: 400m DB 15/25, KB 10/14kg
Target 3-6 rounds
Use the movements as your rest to push during your runs/row
Hold your pace
200m = 1 rep, 800m = 4 reps
