Announcements
Templum Open after party next Sunday at the box @ 4pm-7pmish
Join us for awards, live band, games, and appetizer/dessert potluck.
CrossFit Templum – CrossFit
General Warm-up (10 Minutes) (No Measure)
1 ROUNDS:
20 Single-Unders
8 Kip Swings
5 x 2 Single-Unders + 1 Double-Unders
8 Kipping Knee Raises
3-5 Strict Pull Ups
2 ROUNDS:
10 Double-Unders
5 T2B
5 Pull Ups
1-3 Pull Up + T2B Complexes
5 Push Ups
2 ROUNDS:
10 Elbow Punches
5 Empty BB Cleans (from shins)
5 Push Presses
5 Push Jerks
3 Empty BB Clean and Jerk
Strength (12 minutes) (Weight)
Find 1RM on Clean & Jerk in 12 Minutes as a team.
For The Love of Crossfit (Partner WOD) (Time)
– RX+ –
4 rounds for time with a partner:
50 Double Unders
20 Pull Up + T2B Complexes
6 Clean and Jerks (155/225 lb)
30 HRPU
– Reps Split However
– RX –
4 rounds for time with a partner:
50 Double-Unders
20 Pull Up + T2B Complexes
6 Clean and Jerks (135/185 lb)
30 HRPU
– Intermediate –
4 rounds for time with a partner:
30 Doubles-Unders
10 Pull Up + T2B Complexes
6 Clean and Jerks (95/135 lb)
20 HRPU
– Share all work evenly.
– Beginner –
4 rounds for time with a partner:
50 Single-Unders
10 Jumping Pull Up + Knee to 90 complexes
6 Clean and Jerks (65/95 lb)
20 HRPU
– Share all work evenly.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
– AT-HOME – (Time)
5 rounds for time with a partner:
24 double-unders
19 V-ups
2 DB complex sets
– Both partners perform 24 double-unders and 1 rep of the complex; share the V-ups as desired; complete the run together.
– 1 dumbbell complex = 5 dumbbell power cleans + 4 dumbbell shoulder-to-overheads + 3 dumbbell clean and jerks.
