January 2023

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Teams of 2 Partner Warmup (No Measure) Warm up 20 min Partner A x2 10 push up to pike 10 air squats 10 alternating spiderman 10 up downs 10 Samson stretch Partner B x2 5 deadlifts 5 hang muscle cleans […]

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row (conversation pace) 10 alternating spiderman stretch 10 alternating plank reach throughs :30 downward dog stretch 1 set: 1:00 row (moderate pace) 10 inchworms 10 alternating Samson stretch 10 push-ups 1 set: 1:00 row (workout pace)

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 1 set: 10 over-the-fence 10 under-the-fence 20 walking lunges 10 inchworms + 1 push-up/rep 10 alternating spiderman stretches 20 alternating hip taps 10 jumping lunges 10 jumping squats 20 double knee tucks in plank Specific Warm-up PROGRESSION FOCUS 5-10

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders :30 walking lunge :30 alternating plank shoulder taps 1 set: :30 single-single-double-unders :30 walking lunges :30 alternating pike handstand hold shoulder taps 1 set: :30 double-unders :30 walking lunges :30 alternating handstand hold shoulder taps

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks 10 single-DB shoulder presses 50-ft single-arm DB overhead carry/arm 10 alternating single-DB renegade row – 1 push-up + 1 row = 1 rep. Specific Warm-up Pull-up and Dip Progressions Final workout Prep: 2-3 sets:

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com CrossFit Templum – CrossFit Warm-up 8min Clock: 10 Med Deadlifts 10 Med Ball Shoulder Press 10 Med Ball Front Squats 5 Med Squat Cleans 5 Burpees 5 Scap Pull-ups *2nd rd kip swings *3rd rd strict pullups *4th rd kipping pullups Specific Warm-up Grab

Announcements Open Prep Clinic this Sat @ 10am. Register Now! Click Here CrossFit Templum – CrossFit Open Prep Clinic Open Movements Burpees over the bar Jumping chest to bar Toes to bar Wall walks Dumbbell snatch Box jump, burpee box jump OH lunge (DB) Movements – Efficiency/scaling Rowing Efficiency and understanding the rower Gymnastics Pull-ups,

Announcements Open Prep Clinic this Sat @ 10am. Register Now! Click Here CrossFit Templum – CrossFit Warm-up Partner Warm-up: 8min AMRAP Partner A: 200 meter run Partner B: 5 empty bar good morning 5 Deadlifts 5 Strict Presses 5 Lateral bar over burpees Strength Deadlift (12mins to build to 15RM) Metcon Meathead Mile (Time) For

Announcements Open Prep Clinic this Sat @ 10am. Register Now! Click Here CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 lateral hops over the barbell 1 set: 10 shoulder presses (empty barbell) 10 air squats :30 single-unders

CrossFit Templum – CrossFit Warm-up 2 sets: :20 arm circles forward and backward :20 high knees :20 shoulder taps :20 knee push-ups – No rest between movements and :20 rest between sets. 1 set: :30 step-ups :30 tempo push-ups (:03 down, :01 hold) :30 scap pull-ups – Demo and teach the next exercise between movements.