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CrossFit Templum – CrossFit

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This workout is to be completed for time, with a 30 minute cap. If athletes are unable to finish the workout in the cap, they will add left over reps to their time. For example, if teams have 50 barbell facing burpees to go at the cap, their score would be 30:50. Teams can use multiple barbells if one of more teammates plan on using different weights.

Teams of two guys and one girl will complete 90 calories on the rower, while teams of two girls and one guy will complete 80 calories on the rower. For teams of two athletes, complete the following:

60/45 Calorie Row

60 Burpee Box Jump Overs

60 Power Cleans

60 Barbell Facing Burpees

Warm-up (No Measure)

:30 Seconds

Quad Stretch

Active Samson

Front Rack Stretch

Side Lunge

Active Spidermans

Ankle Stretch

Push-up to Down Dog

Air Squats

Wrist Stretch

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)

Rowing: Each person row 20-30sec using punch drill

Bar Facing Burpees and Box Jump Overs: Get low and Stay low

Power Cleans:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

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Build to Workout Weights


Metcon (Time)

“Sock Hop”

Teams of 3:

2 Rounds (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Barbell Facing Burpees

Round 1: (135/95)

Round 2: (115/80)

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