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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Seconds

Medicine Ball Foot Taps

Push-up to Down Dog

Medicine Ball Deadlifts

Standing Straddle Stretch

Squat to Medicine Ball

Active Samson


Warm-up (No Measure)

Med Ball Squat Hold :60

Ankle Stretch :30

Movement Prep and Coaching

Warm-up (No Measure)

Med Ball Squat Jumps:

Full depth squat and bear hug ball

5 Air Squats

5 Jump Squats

5 Med Ball Squats

5 Med Ball Jump Squats

AbMat Situps: Why do we use an AbMat?


Setup Position

5 Empty bar deads

*build to workout weight


Deadpool (7 Rounds for weight)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

21 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts
Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing out weights on the barbell. The AbMat Sit-ups are essentially the buy-in to the round, with athletes pushing to complete the squat jumps and deadlifts unbroken. Quick transitions from movement to movement, along with a good setup position in the deadlift will make each round a great round.

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