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CrossFit Templum – CrossFit

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5×5 Warm-up (A&B) (No Measure)

Complete 1 set of 3-5 reps of the exercise you are starting with using an empty bar. Add 25-45lbs per set and complete 2-3 reps until you reach your 5×5 weight for that exercise.

*Partner with somebody with similar strength

*Stretch while your partner works.

*Keep moving…minimal rest.. so you work up a sweat

Back Squat (5×5 increase 5lbs from last workout)

Shoulder Press (5×5 increase 5lbs from last workout)

Deadlift (1×5 increase 10lbs from last workout)

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Ok don’t flip out. 🙂 Not sure if anyone can RX this but Nikki, myself included. See the scaled options below:

Level 1: 90% of 1RM Deadlift; 8 Pull-ups and 8 Box Dips; 85% Clean; Inverted Pushup

Level 2: 90% of 1RM Deadlift; 4 CTB Pullups and 4 GHD Dips; 85% Clean; HSPU off Box

Level 3: RX Female: 300 Dead; 165 Clean

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