September 2022

CrossFit Templum – CrossFit The chief is dead (AMRAP – Rounds and Reps) AMRAP 5 Rounds (4:00) each 1 Minute rest in between ———————- 3 Power cleans 6 Pushups 9 Air squats 12 Deadlifts ———————- RX+ 135/95# RX 115/75# Scaled 95/55#

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 4: 3 ring rows 5 single-arm ring rows/arm 7 hollow rocks Specific Warm Up Warm-up (No Measure) Muscle up and shoulder press review and prep Metcon Metcon (AMRAP – Reps) 5 sets: 1:00 max shoulder presses 1:00 max strict muscle-ups – Rest 2:00 – Athletes

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) On an 8:00 clock: Partner 1 | 100-m run + 50-ft bear crawl Partner 2 | Cossack squats, plank hold, samson lunges, hollow rocks – One partner runs and bear crawls while the other AMRAPs one movement at a time. Specific Warm Up Warm-up (No Measure) 8min

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 1:00 straight arm plank 1:00 single-unders 1:00 air squats 1 set: :45 straight arm plank :45 single-under hop side to side :45 duck walks 1 set: :30 straight arm plank :30 single-leg single-unders :30 candlesticks Strength Hang Power Snatch (8min build to heavy single) Metcon

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) HINSHAW SINGLE-UNDER WARM-UP Specific Warm Up Warm-up (No Measure) 1 set: :20 row (easy pace) – Rest :10 :20 alternating Cossack squats – Rest :10 1 set: :20 row (moderate pace) – Rest :10 :20 alternating Samson stretch – Rest :10 1 set: :20 row (fast pace)

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :30 mountain climbers 10 PVC pass throughs 10 knee push-ups 5 squat-to-stands 10 air squats – Pause in the bottom of the air squats. 1 set: :30 mountain climbers 10 PVC pass throughs 8 tempo push-ups 10 alternating spiderman stretches 10 plate squats –

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 8min Clock: 10 PVC Pass throughs 10 Box Step Ups 10 Single Arm DB Push Press 10 Wall Squats 20 Single Unders Barbell Warm-up: 2x 5 muscle cleans 5 hang power cleans 5 snatch grip DL 5 muscle snatch 5 power snatch Metcon Metcon (AMRAP – Reps)

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 3 sets: :30 slow PVC pass thru :30 jumping jacks :30 jumping squats – No rest between movements. Specific Warm Up Warm-up (No Measure) 2 sets: 3-5 overhead squat therapy reps – Rest :30-1:00 between sets. Skill Behind the neck strict press (10-10-10) Snatch Grip Strength Metcon

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: :30 bike (easy pace) 20 alternating plank reach throughs 1 set: :30 bike (moderate pace) 20 alternating Cossack squats 20 sit-ups 1 set: :30 bike (fast pace) 20 air squats 20 v-ups Specific Warm Up Warm-up (No Measure) GHD Situp Prep and Scaling: 2 sets:

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 3 sets: :30 jumping jacks :30 Alternating spiderman pose :30 hollow rocks :30 air squats – rest :10 between movements Strength Metcon (Weight) 5 sets for load: 3 weighted strict pull-ups Metcon Metcon (Time) For time: 100 burpee pull-ups * Pull-up bar is 12 in above