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CrossFit Templum – CrossFit

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Warm-up (No Measure)

Line Drills:

Coaches Choice


With a light set of DB’s:

5 Stiff leg deads

5 Front Squats

5 Strict Press

5 Reverse Lunge each leg

5 Strict Press

5 Front Squats

5 Stiff leg Deadlifts


Warm-up (No Measure)

Chest Stretch: 60

Childs Pose :60

Wrist Stretch : 30

Movement Prep and Coaching

Warm-up (No Measure)

Dumbbell Snatch:

Straight Arm

When a dumbbell is in your hands, the natural instinct is to curl that sucker like we used to do. While this give you a nice arm pump, it limits the amount of power we can transfer to the upper body with the legs. When the hips extend, the arm should be straight. We’ll save the curls for after class. 😉

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Push Press

3 Dumbbell Snatch

Burpees: Flop, Pop, Hop

Toes to Bar: Focus on shoulders

10 Scap Pulls

5 kips

5 Knees to chest

5 T2B

Handstand Pushups: Timing like a push press


“Slasher” (AMRAP – Reps)

13min AMRAP:

50 Alternating Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Handstand Push-ups

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