CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
10 banded good mornings
20 banded side steps (moving right)
20 banded side steps (moving left)
2 sets:
5 elbow-to-instep/leg
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
3 sets:
:30 row (conversation pace)
:20 row (moderate pace)
:10 row (fast pace)
– No rest between efforts.
250318 (Time)
– RX –
5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans
– INTERMEDIATE –
5 rounds for time of:
12/15-cal row
9 deadlifts (75/115 lb)
6 hang power cleans
– BEGINNER –
5 rounds for time of:
10/12-cal row
8 deadlifts (35/45 lb)
6 hang power cleans
– MASTERS 55+ –
5 rounds for time of:
15/18-cal row
12 deadlifts (75/115 lb)
9 hang power cleans
Skill Work (Weight)
Post-workout
Accumulate:
2:00 weighted plank hold
Stretching (Checkmark)
1 set:
1:00 standing pike stretch (legs narrow)
1:00 standing pike stretch (legs wide)
1:00 double-forearm stretch
– AT-HOME – (Time)
5 rounds for time of:
18 single-DB step-ups (20/24 in) (35/50 lb)
15 double-DB deadlifts (35/50 lb)
12 double-DB hang power cleans
