Announcements
Templum Open after party next Sunday at the box @ 4pm-7pmish
Join us for awards, live band, games, and appetizer/dessert potluck.
Register for CrossFit Endurance/Hyrox Class at the link below:
CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
10 unweighted good mornings
:20 hollow rocks
10 box step-ups
:20 Superman arch-ups
10 box step-overs
– No weight for the step-ups and step-overs.
Skill Work (10 Rounds for weight)
Pre-workout
EMOM 10:
1 deadlift + 1 power clean
250402 (Time)
– RX –
For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)
– INTERMEDIATE –
For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)
– BEGINNER –
For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)
Rest 1:00
9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)
– MASTERS 55+ –
For time:
22-16-10
Deadlifts (105/155 lb)
Dumbbell box step-ups (12/12 in) (20/35 lb)
Rest 1:00
9-6-3
Power cleans (105/155 lb)
Dumbbell box step-overs (12/12 in) (20/35 lb)
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (No Measure)
For time:
22-16-10
Double-DB deadlifts (35/50 lb)
Dumbbell box step-ups (20/20 in) (35/50 lb)
– Substitute lunges if no object to step up onto is available.
Rest 1:00
15-12-9
Double-DB power cleans (35/50 lb)
9-6-3
Dumbbell box step-overs (20/20 in) (35/50 lb)
– Substitute lunges if no object to step up onto is available.
