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Sunday

2
Jan

Sunday

CrossFit Templum – CrossFit

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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

—————————————

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)

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