November 2022

Announcements Templum’s Silent Night   November Newsletter   Meet at Arbor Hills @ 9:00am this Saturday. (no in gym classes due to party) CrossFit Templum – CrossFit Warm-up On a 6:00 clock :45 cardio 10 PVC pass throughs 5 shoulder presses Specific Warm Up Bench Press and Pull-up Review & Spotting Build-up and progressions: 4-5 […]

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 400 meter run Then… 1 set: 1:00 couch stretch (each leg) 1:00 pigeon pose (each leg) 1:00 standing toe touch + overhead reach 1:00 calf raises 1 set: 1:00 single-unders 1:00 split squats (:30/leg) 10 deadbugs 1 set: :30 high jump single-unders 1:00

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 10 good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, or ski Specific Warm Up Deadlift Progression & Setup Set-up: Hands at shoulder width Feet between hips and shoulder-width Shoulders slightly in

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: :45 row (easy) :30 hollow hold :30 plank shoulder taps :30 PVC pass thru 1 set: :45 row (moderate) :30 hollow rock :30 push-ups :30 scap pull-ups 1 set: :45 row (hard) :30 alternating v-ups :30 ring support hold :30 kip

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up AMRAP 5: 7 up downs 14 ground to overhead (10-15 lb plate) 21 air squats Specific Warm Up DB technique and movement prep: 4 DB hang snatches, each arm 8 alternating DB hang snatches 8 alternating DB hang snatches 8 alternating DB snatches

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Thanksgiving with the Girls (Time) In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. *No Partner* Solo For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm Up “Head Shoulders Knees & Cone” (No Measure) Warm Up (No Measure) 8min AMRAP 100m Run 20 Single Unders/Double Unders 5 Clean Grip Deadlift 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Hang Power Clean Workout Choose one of the following: “BOGO”

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Metcon Closed for Thankgiving! Run a 5K for time and log your score. 5k Run (Time) Max Effort 5k Run

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 2 sets: 10 “T” push-ups 5 lateral lunges/side 5 DB/KB goblet squats 5 DB/KB pause goblet squats – Increase load for the squats each set. – Increase ROM on lunges and/or add load in 2nd set. 1 set: Squat Therapy 5 wall squats

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up On a 5:00 clock: 10 calf raises 10 high knees in place 10 alternating T-rotations in plank 10 single-arm overhead arm circles/arm Specific Warm Up Push Jerk Progression: 5 jump and land hands at side 5 jump and land hands at shoulders 10