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CrossFit Templum – CrossFit

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You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows athletes to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for athletes if they are feeling good and moving well, but that isn’t necessarily always the case. Right Coach Dontae 🙂


Warm-up (No Measure)

30 Seconds

Active Samson

Kettlebell Deadlifts

Active Spidermans

Right Arm Russian Kettlebell Swings

Push-up to Down Dog

Left Arm Russian Kettlebell Swing

*Performed with one light kettlebell*

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)

Kettlebell Ankle Stretch

Kettlebell Bottom Squat Hold


Front Squat (Build to a heavy single)


Metcon (Time)

“Funny Bone”


Kettlebell Swing (53/35)

Box Jump Overs (24/20)

Front Squats (135/95)

RX+ 70/53

28 Day Belly Blast

Week #4 Circuit #4 (Time)

30 sec Plank Hold

30 sec Side Plank Pulses Rt.

30 sec Side Plank Pulses Lt.

15 Supermans back ext.

15 Mt. Climbers

15 Suitcase crunches

Monday: 4 rounds

Tuesday: 5 rounds

Wednesday: 6 rounds

Thursday: Rest

Friday: 7 rounds

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