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CrossFit Templum – CrossFit

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In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 4 minute interval. Rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00 on the clock. If short on bikes, stagger the next heat by 2 minutes. They would go on the 2:00, 6:00, 10:00, 14:00, and 18:00. The weight on the dumbbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, these are ideally completed unbroken on each round to achieve the fast pace we are looking for. Athletes will record all 5 times, with the slowest one being their score for the day.


Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Medium Bike

Active Samson

30 Seconds

Faster Bike

Air Squats

Dumbbell Warmup:

Performed With Light Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Step Back Lunges (Each Leg)


Warm-up (No Measure)

Pigeon Pose on box

DB Bottom Squat Hold

Movement Prep and Coaching

Warm-up (No Measure)

Burpee Box Overs:

3 Push-ups

3 Frog Hops

3 Box Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps

2 Burpee Box Jumps (Lower Box)

2 Burpee Box Jumps (Workout Box)

DB Front Squats: Positioning

2 Dumbbell Front Squats Each Option (Lighter Weight)

5 Dumbbell Front Squats (Workout Weight)


Metcon (Time)


On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

Score is Slowest Round

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