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CrossFit Templum – CrossFit

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Warm-up (No Measure)

200 Meter run

Line Drills Coaches Choice

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Front Rack Strecth :60 sec

Wrist Stretch :60 sec

Movement Prep and Coaching

Warm-up (No Measure)

Air Squat: Active bottom position

10 sec bottom hold

5 pausing air squats

Push-up: Not push back (vertical forearms)

10 sec bottom position hold

10 sec top position hold

3 slow push ups

Pullups: Scale as needed

10 sec dead hang

5 kips

1-3 strict

1-3 kipping pullups

Clean and Jerks:

2 Strict Press

2 Push Press

2 Push Jerks

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

*build to workout weight*

*beginners perform a hang clean and strict push press or strict press if needed*


Powder Keg (3 Rounds for reps)

5min AMRAP:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

5min AMRAP:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (155/105)

Rest 5 Minutes

5min AMRAP:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (185/135)

*Score total clean and jerks*

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