August 2022

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: 1:15 bike, row, ski, or run 5 elbow instep + hamstring stretch/side 10 PVC pass throughs 15 PVC overhead squats :20 push-ups or ring dips :20 strict knee raises or strict toes-to-bars Skill Metcon (Weight) 1 set: 5-10 SOTS presses (PVC) 5 sets: 5 […]

CrossFit Templum – CrossFit () () Warm-up Warm-up (No Measure) AMRAP 6: 200-m run 15 jump squats 10 standing toe touches Specific Warm Up Warm-up (No Measure) Clean Progression & Complex Build-up: 2-3 sets: 2 power clean + 4 front rack lunges Strength Metcon (Weight) 5 sets for load: 3 power cleans 6 alternating front

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) On a 6:00 clock: 200-m run then in the remaining time, AMRAP: 20 mountain climbers 15 alternating v-ups 10 jumping pull-ups Specific Warm Up Warm-up (No Measure) Rope climb progressions Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 800-m run 10 rope climbs (15-ft.) – Partners

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 10 alternating spiderman stretch 30 mountain climbers 10 alternating step-ups :45 row (slow) 1 set: 10 deadbugs 5 forward box step-overs 5 lateral box step-overs :45 row (moderate) 1 set: 10 sit-ups 10 box step-overs AFAP :45 row (fast) Specific Warm Up Warm-up (No Measure)

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 15 ground plate to overhead (10/15 lb) 10 counter-balance squats Specific Warm-up Warm-up (No Measure) DB Clean Review: Option 1: 1) Heels down. 2) Shoulder width stance. 3) DBs placed outside of the feet. 4) Neutral spine. Option 2: 1) Heels

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :30 doorway stretch/arm 20 arm circles forward 20 arm circles backward 20 arms across body hugs 1 set: 10 push-up to down dog 200-m run 1set: 10 up-downs 200-m run 1 set: 10 hand release push-ups 200-m run Specific Warm-up Warm-up (No Measure) Ring

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 5 PVC snatch grip cuban press 10 PVC pass through 10 alternating spiderman stretch 10 squat therapy reps 1 set: 5 PVC snatch grip cuban press 10 PVC pass through 10 alternating PVC pass through 10 alternating spiderman stretch 10 Paused PVC overhead squats

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches Choice Metcon (Time) TEAMS OF 2 – – – – – – – – – – – – – – 25 minute time cap – – – – – – – – – – – – – – 10 Rounds ▫ 100 Meter Run

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: :30 alternating groiners 5 inchworms + 1 push-up each 10 cossack squats – Hold a plate in front of the body for added difficulty. Specific Warm-up Warm-up (No Measure) Back Squat Review and Build-up: On a 9:00 clock: 4-5 sets: 5 back squat (building)

CrossFit Templum – CrossFit Warm-up () Warm-up (No Measure) 1 set: 30 sit-ups 20 alternating plank reach throughs 10 cat-cow stretches :30 row (easy pace) 1 set: 10 good mornings (empty barbell) 10 back rack lunges :30 row (moderate pace) 1 set: 10 hang muscle cleans (empty barbell) 10 back squats 1:00 row (fast pace)