CrossFit Templum – CrossFit
Partner Warmup -Saturday (No Measure)
10/10 leg swings (Front and back)
10/10 leg swings (sides)
▫50 m run
00:30 Dead hang
00:30 Left side Dead hang (Pek opener)
00:30 Right side Dead hang (Pek opener)
▫100 m run
00:30 Left Calf stretch
00:30 Right Calf stretch
▫150 m run
01:00 Forward wrist stretch
01:00 Backward wrist stretch
——————–
▫Partner 1
5 Deadlifts
10 BTN elbow rotations + 10 Front
5 Hang clean
▫Partner 2
5 Push up to pike (3 second pause)
▫Partner 3
5 inchworm (3 second pause in plank) (no push up)
—————————-
When athletes are done , warmup your workout weight + wall walks
RX 135/95
Scaled , anything under RX weight , halfway wall-walks
3 Wise Monkeys (Time)
TEAMS OF 3
9 Rounds for time (35:00 Cap)
– – – – – – – – – –
50 m run
1 Wall walk
1 Hang Clean
– – – – – – – – – –
Every round increase reps by 50m run + 1 Wall Walk + 1 Hang Clean .
1 person working
– – – – – – – – – –
Wall walk… Hang Clean …. Run
——1————–1————50
——2————–2————100
——3————–3————150
——4————–4————200
——5————–5————250
——6————–6————300
——7————–7————350
——8————–8————400
——9————–9————450
– – – – – – – – –
RX 135/95
Scaled , anything under RX weight ,
halfway wall-walks
– – – – – – – – –
Score = Time
if you didn’t finish : add reps as seconds to your total .
Wall walk = 1 second
Hang cleans = 1 second
50m run = 1 second
