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CrossFit Templum – CrossFit

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Warm-up (No Measure)

*Using 10# Plate *

Forward Jumps to Plate

Active Samson

Lateral Jumps Over Plate

Active Spidermans

In and Out Jumps to Plate

Push-up to Down Dog

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)

Front Rack Stretch

Ankle Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Double under: Practice

Toes to Bar: Long arms vs. short arms

Power Cleans: Long arms vs. short arms

Establish Strong Upper Back

5 Deadlifts

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Build to Workout Weight

3 Power Cleans


Criss Cross II (AMRAP – Rounds and Reps)

15min AMRAP:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

RX+ 135/95

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