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CrossFit Templum – CrossFit

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Warm-up (No Measure)

400 meter run

:45 Sec each movement:

Lizard Lunge

Samson Hold

Push Up Down Dog

Slow Air Squats

Child Pose

Front Rack Stretch

Wrist Stretch

Hollow and Arch Holds

*if ya have enough people you can try the Hollow/Arch Game* 🙂
Split class into two teams. In the first game, each full team will lie on their backs, holding a hollow position. At the beginning of the game, starting with the athlete on the far left, one athlete will side shuffle through the rest of their team holding the hollow position on the floor. When that athlete reaches the finish, the next athlete will stand up and do the same. Once all athletes on one team are through, the game is over. If you have a small class, run through multiple rounds before ending the game. Repeat the game, this time with athletes holding the arch position on the floor.

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Toes to Bar:

Start small and increase range

10 scap pullups

10 kips

5 K2Chest

3 T2B
One way to help gradually find rhythm as the kip swing opens up is to have a target to aim for on each side of the body in the hollow and the arch. Grabbing a partner, athletes can place their hands (PVC’s or bands also work) in front of and behind the body. Athletes will start out with a very small swing, trying to make contact with both objects. The athletes not swinging will progressively move the objects further away from the body, forcing the athletes on the bar to open up their kip. This drill is beneficial for all athletes, especially those who are great at knees to chest, but struggle keeping a rhythm once the legs get higher.

Warm-up (No Measure)

Clean and Jerk:

Jump/Elbows Forward/Elbows Back

5 Hang Straight Arm Barbell Jumps

5 Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Strict Press

2 Push Press

2 Push Jerks

2 Hang Clean and Jerks

2 Clean and Jerks

Build to workout weight


Power Hour (Time)

For Time:

50 Clean and Jerks 135/95

*EMOM 5 Toes to Bar*

*Reduce T2B reps or weight on C&J if needed*

*Use your Grace weight*

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