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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 seconds Each:

Easy Bike

Push up down dog

Medium Bike

Samson Lunge

Faster Bike

Jumping Jacks

:30sec Pigeon Pose

:30sec Childs Pose

Warm-up (No Measure)

Team Relay:

2 teams: Walking lunge down and jump rope back 🙂

Movement Prep and Coaching

Warm-up (No Measure)

Front Rack Step Back Lunges:

Positioning of Dumbells

6 Bodyweight Lunges

6 with light weight and build to workout weight

Double under practice:

2-3mins use drills as needed


Liquid Laugh (5 Rounds for reps)

5 rounds:

1 minute Front Rack DB Step Back Lunges 50/35’s

1 minute Double unders

1 minute Cals on Bike

1 minute Rest
The aim here can be to hold on for 40-45 seconds of step back lunges. It is better to try and stick it out for a big set and have the time to transition to the rope than to go two sets and have a slower transition to the next movement. The rope is the “money maker” of the three. It is here that athletes are able to rack up the most repetitions possible. Keeping the rope spinning for the full minute ensures the most work gets done. Even if transition is a little bit slower here, it is easier to get one more double under than it is to get one more calorie on the bike. Finishing things out with a minute on the bike. There is little to no skill or technique involved here, so the only focus is a solid effort before a minute of rest.

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