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CrossFit Templum – CrossFit

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The front squat is the focus of this two part workout. In part one, athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds. In part two, athletes will complete a Benchmark Workout, “Whiskers”. The load on the bar should be something that athletes could complete 15+ reps when fresh and in no more than 2 sets during the workout. Those with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside of the gym can complete chin over bar pull-ups. These are regular burpees, so we can aim to maintain the standard of full extension with a little air under the feet and a clap overhead.


Belts are something commonly seen in many gyms. While they do provide support to the midline and may make lifting easier, they end up doing a lot of the work for us. It takes away the need to stabilize the core and can become somewhat of a crutch for athletes. If we can limit belt use to competitions and true 1RM attempts, athletes will be able to build a belt of their own by supporting the weight with their own muscle and not an external object. It will be tempting to want to use a belt today, especially on the strength portion. Let’s encourage athletes to rethink their use of belts and build that core.


Warm-up (No Measure)

:30 Seconds

Quad Stretch

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Squat Hold

Front Rack Stretch

Wrist Stretch


Pausing Front Squat + Front Squat (Build to a heavy set of the complex)

2 second pause in the hole


Prep: Pullups and Burpees

Whiskers (Time)

3 Rounds:

10 Pull-ups

10 Front Squats (165/110)

10 Burpees

RX+ CTB Pullups

Front Squats 185/125

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