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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Shuttle Run

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Walking Samson

Straight Legged Bear Crawl

Faster Shuttle Runs

Crab Walk

Spidermans crawl

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts


Warm-up (No Measure)

2 Rounds (Slightly More Narrow for 2nd Round):

PVC Pass Throughs – :30

PVC Overhead Squats – :30

Movement Prep and Coaching

Warm-up (No Measure)


15 Second Hollow Hold on Floor

15 Second Arch Hold on Floor

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Air Squat: Full range weight through heels

5 Pausing Air squats

5 air squat controlled

5 fast air squats

Pushups: Stability

20 Second Push-up Plank Hold

5 Push-ups

Overhead Squats:

5 Paloff Presses (Each Side)

5 Squatting Paloff Presses (Each Side)

5 Pausing PVC Overhead Squats

5 PVC Overhead Squats

5 Empty Barbell Pausing Overhead Squats

Build to Lighter Weight


The Overhead Squat is a challenging movement for many. There are so many aspects of physical fitness that go into this movement. Strength, flexibility, and accuracy are just a few on this list. One of the reasons we do overhead squats is because it works and challenges so many of these skills that the back squat and front squat do not. An athlete who can back squat a house, but can’t overhead squat an empty bar likely doesn’t have any issues with strength. More back squatting isn’t the answer for this athlete, rather mobility work and a lot of reps with a PVC pipe. An athlete who has a perfect technique, but can’t get past an empty bar would be someone in need of more strength. The overhead squat can be used as a great assessment tool of athletes biggest areas of improvement. Rather than avoiding it, we can use where we are currently as an analysis of what we can be doing to improve our fitness.

Metcon (AMRAP – Rounds and Reps)

“Cover Girl”

18min AMRAP:

5 Round Buy-In:

200 Meter Run

10 Overhead Squats (95/65)

In Time Remaining:

Max Rounds “Cindy”

*only score reps rounds and reps of Cindy*
Cindy= 5 pullup, 10 pushups, 15 air squats

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