December 2022

Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretch 10 up-downs over the barbell 10 alternating Scorpion stretch 10 up-down over the barbell 1 set: 10 box step overs 10 good mornings (empty barbell) 5 burpee box overs 10 overhead squats […]

Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 2 sets: 10 PVC pass throughs 20 alternating shoulder taps in a planks 2 sets: 5 push-ups to down dog 10 v-ups 15-m bear crawl 1 set: 10 kip swings 5 wall kick-ups (quarter height) 10 hanging knee

Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Warm-up 3 sets: 50-ft walking lunges 10 lateral plank walks/direction 5 log rolls/direction (lay on side and roll 5 rotations to the right and then to the left. These can be performed as alternating rolls in place) Specific Warm-up

Announcements 12 Days of Christmas WOD 9am and 10am Saturday Dec. 24th CrossFit Templum – CrossFit Med ball madness (AMRAP – Rounds and Reps) ARAMP:25 w/ partner 30 Med ball squat cleans 30 Med ball partner sit-ups 30 Med ball thrusters 20 Med ball devils press RX+ 30/20 RX 20/14

CrossFit Templum – CrossFit Warm-up 3 sets: 10 twist and reach 10 side lunges (5/leg) 5 goblet squats (light) 5 paused goblet squats (light) Specific Warm Up Back Squat Build-up: 3-5 sets: 3 back squats Strength Back Squat (5 sets for load: 5 back squats) Metcon (5 Rounds for weight) Add all sets together for

CrossFit Templum – CrossFit Warm-up 1 set: 400-m run :30 hollow hold :30 ring rows 1 set: 200-m run :30 hollow rocks :30 ring rows (harder) 1 set: :45 shuttle run 10 tuck-ups 10 DB presses 1 set: 10 shuttle runs 10 v-ups 10 DB presses Specific Warm Up Metcon (5 Rounds for weight) 5

CrossFit Templum – CrossFit Warm-up DYNAMIC WARM-UP | 16:00 1 set: 2:00 bike, row, or skierg 10 alternating Samson stretches 10 alternating scorpion stretches 10 inch-worms (no push-ups) 1 set: 1:30 bike, row, or skierg 20 alternating lunges 10 staggered stance good mornings/leg 20 sit-ups 1 set: 1:00 bike, row, or skierg 10 alternating box

CrossFit Templum – CrossFit Warm-up Med Ball Toss Warm-up: 1 round: :30 granny tosses :30 bounce passes :30 chest passes :30 side tosses, right :30 side tosses, left :30 roll passes :30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs) :30 overhead throws :30 squat + throws

CrossFit Templum – CrossFit Warm-up PVC SWITCH WARM-UP GAME Penatly movements: 20 mountain climbers 10 PVC around the worlds 10 PVC shoulder presses 10 PVC push presses 20 jumping jacks 6 alternating elbow-to-insteps Specific Warm Up Push Press Review and Progressions: Strict Press Dip and Hold Dip and Drive Push Press *Build up in weight*

CrossFit Templum – CrossFit Warm-up 1 ROUND 10/10 Banded Side Steps 5 Kip Swings 10 Cossack Squats :30 HS Hold 1 ROUND 10/10 Banded Monster Walks 5 Strict or Banded Strict Pull Ups 5 BB Good Mornings 5 Inch Worm + Push Up 1 ROUND 5 Pull Ups (kipping or butterfly or strict or banded)