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CrossFit Templum – CrossFit

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One part no weights, one part weights. Athletes will complete all three rounds of bike and pull-ups before moving to all three rounds of the barbell work. In the first half of this workout, looking for athletes to choose a pull-up variation that they feel comfortable completing 21+ repetitions unbroken when fresh. In the second half, the barbell should be a load that athletes could cycle 25+ repetitions unbroken on both movements if they needed to. Choose weight here based on the limiting factor, likely the push jerk. If short on bikes you can row equal cal or run 200 meters.

Progress vs. Perfection:

Perfection is endless because we’ll never get there. Progress is endless because we’re always there. Perfection focuses on our flaws. Progress focuses on our improvements. Perfection is tiring. Progress is energizing. 1% better today and everyday. Look for the small wins, not the what could have beens.


Warm-up (No Measure)

60 Seconds

Easy Bike or Row

Active Spidermans

40 Seconds

Moderate Bike or Row

Active Samson

20 Seconds

Fast Bike or Row

Push-up to Down Dog

Barbell Warm-Up:

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbows Rotations

5 Good Mornings

5 Back Squats


Warm-up (No Measure)

Wrist Stretch

Front Rack Stretch off Rig

Child’s Pose off Rig

Movement Prep and Coaching

Warm-up (No Measure)

Power Cleans:

15 Second Receiving Position Hold

5 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Push Jerks:

15 Second Receiving Position Hold

5 Push Press

5 Push Jerks


10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick-Pops*

3 Pull-ups


Metcon (Time)

3 Rounds:

21/15 Calorie Assault Bike

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

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