Sunday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
WARMUP
2 Rounds
▫️ 100 meter run / 100 meter run
▫️ 10 Scap Pullups / 10 Kipping pullups
▫️ 10 Good Mornings / 5 inch worm
▫️ 10 Front squats / 5 Thrusters
▫️ 5 Strict press / 5 push up to pike
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EMPTY BARBELL WARMUP
2 Rounds
Power – Mid-thigh – Above knee
▫️ 3 Clean Deadlifts
▫️ 3 Hang to a shrug
▫️ 3 Hang to high pull
▫️ 3 Hang Power Cleans
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When athlete is done with the warmup cycle, they can start load the workout weight
Strength
Metcon (Weight)
Battle of the box WOD1
7min Time Cap:
800m Run Relay (each partner will run 400 meters)
100 Alt. DB Hang Snatch 50/35# (one person working while other is holding a wall sit)
Max Rep Double unders
Intermediate: SAME
Scaled: 35/20# DB; Single unders
*One person working at a time*
*Tie break is time after snatches are completed*
Metcon (Time)
Battle of the box WOD2
21 Front Squat 95/65#
21 Pull-ups
15 Squat Cleans 115/80#
15 CTB Pull-ups
9 Thrusters 135/95#
9 Bar Muscle Ups
15 Squat Cleans 155/105#
15 CTB Pull-ups
21 Front Squats 185/125#
21 Pull-ups
Intermediate:
75/55; 95/65; 115/75; 135/95; 155/105;
Pull-ups throughout
Scaled:
45/35#, 65/45#, 85/55#, 105/65#, 125/75#
*Jumping Pull-ups throughout*
Metcon (Weight)
Battle of the box WOD3
10min Cap to find Max Weight on complex:
4 Deadlifts
3 Cleans
2 Deadlifts
1 Clean
*Only one barbell allowed*
Workout
Partner Workout Option
Metcon (Time)
FOR TIME
2 SETS
40 Back Squats (135/95)|(95/65)
20 Toes to Bar
Immediately Into…
120 Burpees Over Bar
Immediately Into…
2 SETS
20 Back Squats (185/135)|(135/95)
40 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
