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CrossFit Templum – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
200m easy Run or 10/8 Cal Bike
10 Leg Swings (each)
5 Scap Pull Ups
10 Ring Rows
5 Push-ups
Workout Prep:
1 Set
5 Strict Pull Ups
5 Push-ups
100m Run (together)
Workout
Malcolm in the Middle (Time)
FREEDOM (RX):
Teams of 2
4 Rounds
400m Run together (or 50/40 Calorie Air Bike, shared)
25 Strict Pull Ups
50 HR Push Ups
25 2 DB push press (35/20)
INDEPENDENCE:
Teams of 2
4 Rounds
400m Run together (or 50/40 Calorie Air Bike, shared)
20 Strict Pull Ups
40 Push Ups
25 2 DB push press (25/15)
LIBERTY:
Teams of 2
4 Rounds
200m Run together (or 40/25 Calorie Air Bike, shared)
30 RIng Rows
40 Knee Push Ups
25 2 DB push press (15/10) (
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
10 Lateral Band Walk @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Kneeling Banded Hip Extension
Lateral Band Walk
Standing Banded Pallof Press
Strict Hanging Leg Raise
