January 2023

CrossFit Templum – CrossFit Warm-up 1 set: 10 strokes on the rower (14-18 strokes per minute) 10 alternating elbow-to-instep 10 GHD hip extensions or good mornings 1 set: 10 strokes on the rower (18-22 strokes per minute) 10 single-leg KB deadlift/leg 10 jumping squats 1 set: 10 strokes on the rower (22-26 strokes per minute) […]

CrossFit Templum – CrossFit Warm-up 1-2 sets: :20 plank hold :20 pike hold :20 DB deadlifts 1 wall walk 1 set: :20 plank hold :20 pike hold :20 DB hang clean 1 wall walk 1 set: :15 DB strict press :15 DB push press :30 DB power clean 1 wall walk Specific Warm-up Handstand Push-up

CrossFit Templum – CrossFit Warm-up 2 sets: :20 jump rope :20 burpees-to-target (6 in) – Rest :30 Specific Warm Up Push Press build up and review: 2-3 sets: 5 push presses (building) – Rest 1:00 between sets. Strength Push press 5-5-3-3-3-1-1-1-1-1 Push Press (5-5-3-3-3-1-1-1-1-1) *score best single* Metcon (Weight) Score total Load of all sets

CrossFit Templum – CrossFit WOD 1 – AMRAP7 (AMRAP – Rounds and Reps) 7 Squat cleans (135/115) (115/95) 10 Wall balls (20/14) 40 Double-unders -RX+/RX Doubles-3:00 minutes rest WOD 2 – AMRAP7 (AMRAP – Rounds and Reps) 5 Snatches (135/115) (115/95) 10 Bar over burpees-3:00 minutes rest Wod 3 – ARAMP7 (AMRAP – Rounds and

CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Samson stretches 5 push-ups to down dog 10 air squats 5 burpees over the barbell Specific Warm Up Thruster Review and progressions: Then.. 3-4 sets: 5-7 thrusters – Rest about 1:00 between sets. Strength Metcon (Weight) For load: 15-12-9: Thrusters – Rest 3:00 between sets*Add up

CrossFit Templum – CrossFit Warm-up 1 set: 200/250-m row 50-75-ft of each Bear crawl (shoulder taps) Lateral shuffle/direction (lateral hops over a plate) Backward bear crawl (hip taps) Skipping high knees Samson lunges Backward skipping high knees Bunny hops Larger bunny hops Burpee + max vertical jump 1 set: 200/250-m row Specific Warm Up Box

CrossFit Templum – CrossFit Warm-up On a 3:00 clock: 10 front-to-back leg swings, each leg 10 high knees in place 10 alternating T-rotations in plank 10 single-arm overhead arm circles/arm PUSH JERK REVIEW AND PROGRESSIONS Strength Shoulder to Overhead (STRICT PRESS, PUSH PRESS OR PUSH JERK) 5 sets: 3 shoulder-to-overheads – Build to a heavy

CrossFit Templum – CrossFit Warm-up 1 set: 250-meter row 12 single-arm DB deadlift (6/side) 25-ft KB overhead carry, left 25-ft KB overhead carry, right 1 set: 250-meter row 12 eye-level single-arm KB swings (6/side) 25-ft KB overhead carry, left 25-ft KB overhead carry, right 1 set: 250-meter row 12 KB push press (6/side) 25-ft KB