October 2022

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 1 set: 10 alternating Samson stretch 10 push-ups to down dog 10 unweighted Kang squats 1 set: 10 tuck jumps 10 shoulder presses (empty barbell) 10 KB deadlifts 10 box step-ups 1 set: 10 alternating jumping lunges 10 push presses (empty barbell) 10 […]

CrossFit Templum – CrossFit Warm-up 2 sets: :40 high knees :40 bear crawl steps (2 forward, 2 back) :40 jump squats :40 alternating spiderman Specific Warm Up CLEAN AND JERK COMPLEX REVIEW AND WARM-UP 1 set: 10 Romanian deadlifts 10 front squats 10 strict press 4 sets: 1 deadlift 1 clean 1 hang clean 1

CrossFit Templum – CrossFit Warm-up 1 set: 200-m run AMRAP 5: 15 medicine ball deadlifts 12 medicine ball squats 9 medicine ball push presses Specific Warm Up Hang Clean & Jerk (5 sets: (technique work) no more than 65% 3 hang power clean and jerk) Metcon Metcon (Time) 4 rounds for time: 20 wall-ball shots

CrossFit Templum – CrossFit Metcon (Time) Pumpkin Hallowod – (Party of 2) For Time 30:00 10 – 31 – 10 – 31 – 10 – 31 CASH IN (Every round) 10/8 Cal bike or 12/10 Cal row ———- Pumpkin Evil Presses Pumpkin Zombie Air Squats Pumpkin Squat Cleans Pumpkin to a target Pumpkin Lunges ———-

CrossFit Templum – CrossFit Warm-up 1 set: 30 jumping jacks 10 alternating spiderman stretches 1 set: :20 single-unders 10 air squats 1 set: :20 double-unders 10 front squats (empty barbell or training bar) 1 set: :20 double-unders 10 push presses (empty barbell or training bar) 1 set: :20 double-unders 10 thrusters (empty barbell or training

CrossFit Templum – CrossFit Warm-up 8 sets: :20 air squats :10 bottom of squat hold *optional OH PVC squats* Burgener Drills with PVC then with Barbell Strength For load: Muscle snatch 3-3-3-3-3 Power snatch 2-2-2-2-2 Squat snatch 1-1-1-1-1 Muscle Snatch (3-3-3-3-3) Power Snatch (2-2-2-2-2) Squat Snatch (1-1-1-1-1) Metcon (Weight) Score total load of all 15

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating soldier kicks 10 alternating Samson stretches 10 inch-worms 10 alternating reverse lunges 10 skier jacks 10 tuck jumps 10 sit-ups 10 alternating scorpion stretches 10 up-downs Specific Warm Up 1 set: 200-m jog (conversation pace) 10 alternating box step-ups 1:00 plank hold 1 set: 200-m run

CrossFit Templum – CrossFit Warm-up 2 sets w/ a partner: :30 med ball chest passes :30 med ball underhand tosses :30 med ball side passes/side :30 med ball squat + throw – Rest :20 between sets. Specific Warm Up Power Clean Review& Drills: Then… EMOM 5: 2-3 unbroken power cleans – Build to 70-75% of

CrossFit Templum – CrossFit Warm-up On a 6:00 Clock: Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement. Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

CrossFit Templum – CrossFit Warm-up *Rotate through with your team completing 3 sets total* Set 1 Partner A 10 Cal Bike @50/55 rpms Partner B 10 Bootstrappers, 10 Push-up to down dog Partner C 200 meter run Set 2 Partner A 10 Cal Bike @55/60 rpms Partner B 10 Air Squats, 10 Up downs Partner C