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CrossFit Templum – CrossFit

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Cone reaction game (No Measure)

Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.

Warm-up (No Measure)

:30 Seconds each movement:

Push up to down dog

Air squats

Spiderman crawl

Banded Air Squats

Samson Lunge

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 :60sec

Childs Pose :30sec

Pigeon Pose :30sec each side

Movement Prep and Coaching

Warm-up (No Measure)

Air Squat: Full Range of motion pause at top and bottom to confirm full range.

3 Pausing air squats

3 Air squats

3 Pausing Front Squats

3 Strict Press

3 Push Press

3 Push Jerks

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Clusters (Squat Clean+Thruster)

Warm-up (No Measure)

Complete 1 round light weight and 1 round with workout weight:

2 Power Cleans

2 Air Squats

2 Front Squats

2 Air Squats

2 Push Jerks

2 Air Squats

2 Clusters


Rack City (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)
The weight on the barbell should be slightly heavier than what athletes used in “Grace”, but a load that they are still capable of holding on to for at least 8-10 reps when fresh. We’ll choose one weight for all movements, with the push jerk or the squat clean thruster likely being the limiting factor.

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