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CrossFit Templum – CrossFit

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Thought of the day

Warm-up (No Measure)

What is important is seldom urgent and what is urgent is seldom important.” – Dwight Eisenhower


*Strict HSPU work or shoulder strength work

*Metcon with upper body emphasis FGB style


Warm-up (No Measure)

30 Seconds

Easy Bike

Medicine Ball Deadlifts

Moderate Bike

Medicine Ball Front Squats

Faster Bike

Medicine Ball Thrusters

Barbell Warmup

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbow Rotations

5 Good Mornings

5 Back Squats


Metcon (Time)

Using last week’s measure on our current max set, complete:

10 Sets:

30% of Max Strict Handstand Pushups

Each set must be unbroken, and athletes are to rest as needed between. With the piece being “for time”, we are looking to challenge ourselves by getting back onto the wall sooner than we want to. As an example, if an athlete has 10 unbroken strict handstand pushups, he or she would be completing 10 x 3 for time.


Bad Blood (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Bike

1 Minute Rest

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