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CrossFit Templum – CrossFit
Warm-Up
1 set:
200-m jog
1 set:
:30 box step-ups
10 DB RDLs
10 DB goblet squats
5 single-arm DB shoulder presses/arm
1 set:
:30 box step-overs
10 DB bent-over rows
5 single-arm DB thrusters/arm
5 DB windmills/arm
1 set:
:30 box jumps
5 DB complexes/arm
– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill.
Specific Warm Up
DB Snatch and Burpee Box Over Progression
Mini round test:
*Finish the 10 BBJO in under 1:00 or scale prior to the workout.*
1 set:
10 burpee box jump-overs
10 DB snatches
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)
Intermediate: 25/35# & 8 Burpee Box Overs
Beginner: 10/25# & 6 Burpee Box Step Overs 16/20in
Finisher
Metcon (Time)
1 set:
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
