December 2022

CrossFit Templum – CrossFit Warm-up 8 Min AMRAP 150m Row 5 Med Ball Front Squats 5 Med Ball Push Press to Target 5 Wall Balls 6 Alt Hang Power Cleans 5/5 Single Arm Push Jerk 4 Alt Hang DB Clean & Jerk Partner Metcon ADVANCE The Temple (2 Person Team) (Time) 3 ROUNDS (For Time) […]

Announcements   December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Partner Warmup (No Measure) 2 Rounds each _______________ Partner 1 5 Deadlifts 5 Hang Cleans 5 Strict press 5 Back Squats 5 Overhead squats Partner 2 10 Scap pullups 10 Kip swings 3 Pullups 3 C2B 3 T2B 5 Hand

Announcements   December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating elbow to insteps 50-ft. jog 10 alternating hamstring scoop stretch 50-ft. jog 20 air squats 100-ft. jog 20 hand-release push-ups 100-ft. jog 30 jumping jacks 150-ft. jog 30 mountain climbers 150-ft. jog 40 high knees

Announcements   December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up DYNAMIC WARM-UP 1 set: :30 hops to a 10-lb plate :30 mountain climbers :30 up-downs to a 10-lb plate :30 step-back lunges :30 ground-to-overhead w/ plate – Rest :15 between movements.   PROGRESSIVE WARM-UP 1 set: 5 inchworms +

Announcements   December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up 1 set: 1:00 of row or bike (slow pace) 1 set: 1:00 lying hip crossover stretch 1:00 alternating scorpion stretch 1:00 standing toe touch + overhead reach 1:00 calf raises 1 set: :30 single-unders 10 deadbugs :30 high jump

Announcements   December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 Kang squats 10 leg swings/leg (across the body) 10 single-leg DB deadlift/leg 1 set: 10 wall-ball front squats 10 alternating DB deadlifts (inside the legs) 10 wall-ball push press to target 10

Announcements   December Newsletter CLOSED MONDAY (Log-in and complete Home WOD) CrossFit Templum – CrossFit 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear crawls (10yds total) 3- standing broad jumps 4- candlestick roll ups (google it) 5- burpees 6- walking lunges 7-

Announcements   December Newsletter   12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up Prep all movements and explain format Metcon 12 Day of Christmas 2.0 (Time) 12 Days of Christmas WOD 2.0 *Complete like the song* 1 – Clean and Jerk 185/125 2 – Muscle ups 3

Announcements   December Newsletter   12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push

Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 1 set: :45 row (25-30 s/m) 10 inchworms 1 set: :45 row (30-35 s/m) 10 single-leg calf raises/leg 1 set: :45 row (35+ s/m) Specific Warm Up PROGRESSION FOCUS :20 single-under Legs straight while jumping, flick the wrists