November 2022

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :30 alternating T push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets. Specific Warm-up Deadlift Review and build-up Strength Deadlift 10min build to a heavy set of 5 Metcon 3-4 sets: 8 unbroken deadlifts 5-8 unbroken handstand push-ups […]

CrossFit Templum – CrossFit Warm-up 1 set: 200-m jog 10 alternating Spiderman stretches 30-m walk on toes (activate the calves) 10 inch-worms 30-m walk on heels (activate anterior tibialis) 1 set: 200-m jog 10 air squats 10 push-ups :30 jump rope 1 set: 200-m run 10 jumping squats 10 hand-release push-ups :30 jump rope Specific

Announcements Everybody bring a buddy this Saturday! Motivation Monday: Understand the plan, Follow the pattern, and Receive the promise.   CrossFit Templum – CrossFit Warm-up 3 sets: 50 jumping jacks 15 PVC banded face pulls 10 hand-release push-ups Specific Warm-up Bench Press Setup & Reveiw: 1 set: 10 bench presses (add 10-90 lbs) 5 bench

CrossFit Templum – CrossFit Warm-up 2xs through ——————- Partner 1 100 m run 10 Spiderman stretches 10 push up to pike 10 Samson stretches Partner 2 10 good mornings 10 deadlifts 10 muscle hang cleans 10 strict press Saturday Wod (Time) TEAM OF 2 30 Minute time cap ——————- 200 meter run each 7 rounds

CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 20 shoulder taps 20 mountain climbers 10 PVC good mornings 10 PVC pass thrus 10 PVC overhead lunges Specific Warm Up 1 set: :30 row (keep track of calories) 4 burpees 1 set: :30 row (improve calories from 1st set) 4 lateral up-downs over the

CrossFit Templum – CrossFit Warm-up On 6:00 clock: 20 single-unders 10 banded side-steps each direction 10 alternating leg crossovers 10 alternating standing quad stretches 5 alternating elbow-up front rack stretches (bar or PVC) 5 stiff leg deadlift + squats Specific Warm Up 8 sets: :20 double-unders – Rest :10 2 sets: (build to workout weight)