December 2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Metcon Partner McGhee Alternate full rounds with a partner McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set 10 PVC pass-throughs 10 ring rows 10 knee push-ups 10 PVC overhead lunges 1 set 10 PVC pass-throughs 10 kip swings 10 push-ups 10 PVC overhead lungs 1 set :15 handstand hold (partial wall walk) 3-5 strict pull-ups

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 20 mountain climbers 20 alternating Cossack squats 20 up-downs Skill Burpee and Pistol Test (AMRAP – Reps) On a 3:00 clock 1:00 max burpees to target then … 2:00 max single-leg squats Specific Warm-up Warm-up (No Measure) Partner Warm-up:

CrossFit Templum – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 3:00 clock: 5 kip swings 5 jumping ring dips or push-ups 5-calorie, row, bike, ski, or 10 jumping jacks • Demo the kipping ring dip. Focus on pausing at the bottom and then pressing up after driving the knees

Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) On a 3:00 clock: 5 kip swings 5 jumping ring dips or push-ups 5-calorie, row, bike, ski, or 10 jumping jacks • Demo the kipping ring dip. Focus on pausing at the bottom and then pressing up after driving the knees

CrossFit Templum – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) EMOM 8 Min. 1 | :45 Jumping jacks Min. 2 | :45 Cossack squats Min. 3 | :45 Burpees Min. 4 | :45 Wall squats Back Squat Review Strict Press Review Deadlift Review *2-3 set warm up every movement before starting

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Push Jerk (4-4-4-4) Strength Split Jerk (1-1-1-1) Metcon Clean Up Crew (Time) 40/30 cal row 10 Clean and Jerk 95/65 30/20 Cal row 10 Clean and Jerk 135/95 20/10 cal row 10 Clean and Jerk 165/115 10/5 cal row 5 Clean

Templum North – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 400 Meter Run 2x’s Through 10 min cap…. 5/5 Single leg KB Deadlift (focus control) 5 Jump air squats 5/5 plank reach to opposite toe Lateral Banded walks Down and back Quick 30 second burst on bike Strength Back Squat (8-5-3-1) 8-5-3-1 Back squat

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets :30 mountain climbers 10 ring rows :30 shoulder taps 5 dive bombers 2 sets 10 RDL 10 bent-over rows 10 high pulls 10 shoulder presses Strength Hang Power Clean (4-4-4-4-4) Metcon 8min MU practice and progression Metcon (Time) 3 rounds

CrossFit Templum – CrossFit View Public Whiteboard 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear crawls (10yds total) 3- standing broad jumps 4- candlestick roll ups (google it) 5- burpees 6- walking lunges 7- push-ups 8- sit-ups 9- mt. climbers 10- jump