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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds each movement:

Easy paced Row or Bike

Push-up to Down Dog

Medium paced Row or Bike

Inch worm

Fast paced Row or Bike

Samson Lunge

Ladder Drills (No Measure)

Lateral shuffle Rt/Lt.

Two foot lateral Rt/Lt.

One foot each forward

Two feet each forward

Two feet hops forward

One foot hops forward Rt./Lt.

Lateral agility


Warm-up (No Measure)

Ankle Stretch on Rig :30 each side

Banded Hamstring Stretch :30 each side

Movement Prep and Coaching

Warm-up (No Measure)


Lower Body Placement-sit on hamstrings towards back of the seat

Beat the Knees-handle should pass the knees before they bend in the catch

Establish seat position

5 Reps: Pull-Pause-Punch Drill*
*Three commands in this drill. This first is PULL. Athletes will pull to their finish position. Next command is PAUSE. Athletes will pause in the finish position, with the handle at the bottom of the chest, shoulders relaxed, and a slight lean back. Final command is PUNCH. With knees straight, athletes will punch their hands forward and pause with them just past the knee. Next command is PULL, as athletes return to the catch and repeat this segmented cycle for 5 repetitions. Following the 5 repetitions, have athletes row for 30 seconds without segmenting the three parts.

Warm-up (No Measure)

Double Unders:

Shoulders Down and back-Relax

:15 Sec quick singles

:15 Sec higher jump singles

:15 Sec double under or practice
Scale Options:

Reduce Reps

2mins of practice

200 singles

Warm-up (No Measure)

Assault Bike:

Seat Position

Adjust Seat

5 Cal Bike
Where the seat is positioned can determine how the power from the legs is effectively transferred into the bike. If the seat is too far back, athletes are often forced to use more of their quads to press the pedals down. Moving the seat up can allow more of the power from the hips, glutes, and hamstrings to be applied to the machine, as well as place the upper body into a powerful position to press and pull the handles. Athletes want to be sure that they are positioned far enough away and high enough to complete near full extension of the arms and legs on each revolution.

Warm-up (No Measure)

1 round:

200 meter row

15 double unders

10 Cal Assault Bike


Full Circle (Time)

For Time:

1500 meter row

100 double unders

35 cal assault bike

100 double unders

1500 meter row
*if class is too big, option to complete 50 shuttle runs (10 yard length) in place of row.*

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