CrossFit Templum – CrossFit
Warm-up
1 round with a partner:
Partner 1 | :30 bike, row, or ski (easy)
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | :30 bike, row, or ski (moderate)
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | :30 bike, row, or ski (fast)
Partner 2 | :30 kettlebell good mornings
Switch
Rest :30
Partner 1 | :30 bike, row, or ski (fast)
Partner 2 | :30 kettlebell deadlifts
Switch
Specific Warm-up
KB Swing and Shuttle Run Prep
1 set:
12 kettlebell swings
3 shuttle runs
– Use workout load.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Intermediate: 26/35#
Beginner: 16 KBS and 4 shuttles
Skill & Strength
Turkish Get Up (Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.)
Work Your Weakness (Strength;Skill;Stamina)
Deadlift (4-4-4-4-4+)
– Welcome to week two of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
