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CrossFit Templum – CrossFit
General Warm-up
1 set:
20 jumping jacks
5 synchronized inchworms
20 jumping jacks
5 synchronized push-ups
10 ring rows
5 synchronized up-downs
10 kip swings
5 synchronized burpees
10 hanging knee raises
5 synchronized burpees
Specific Warm-up
Prep and scale options for movements:
Rope climb
Wall walks
Muscle ups
Practice Skill
Metcon (AMRAP – Reps)
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
Metcon
250221 (Time)
– RX –
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
– INTERMEDIATE –
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
– BEGINNER –
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
– MASTERS 55+ –
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
20 partial wall walks
20 synchronized burpees
20 burpee chest-to-bar pull-ups
– Share the rope climbs, wall walks, and burpee chest-to-bar pull-ups as needed.
– Perform 10 muscle-ups instead of chest-to-bar pull-ups if possible.
Mobility
Accumulate:
30 reach, roll, and lifts
ENDURANCE CLASS (WINTER IS COMING) (AMRAP – Reps)
WARM-UP
Movement Techniques
EMOM 30 (SCORE REPS)
Min 1: Ski Erg (Cal)
Min 2: Burpee Box Jumps (20″)
Min 3: Assault Bike (Cal)
Min 4: DB Front Rack Lunge
Min 5: Row (Cal)
Min 6: Rest
RX: DB 25/35
Intermediate: DB 20/30
Beginner: DB 15/25
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ALTERNATE WORKOUT
WARM-UP
Movement Techniques
EMOM 30 (SCORE REPS)
Min 1: Burpee Over Bar
Min 2: Deadlift
Min 3: Hang Cleans
Min 4: Front Squats
Min 5: Rest
RX: 115/135
Intermediate: 95/115
Beginner: 75/95
