February 2023

CrossFit Templum – CrossFit Warm-up 3 rounds x 10 reps or :30 of: Samson stretch Overhead squats Sit-ups Hip extensions/good mornings Pull-ups Dips Specific Warm-up Wall Ball progression: Test rounds: 2 sets: 10 wall-ball shots (10/11 ft) 3 strict pull-ups – No rest between sets. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 20 […]

CrossFit Templum – CrossFit Warm-up 2 sets: 30 jumping jacks 5 staggered stance good mornings/leg 10 leg swings/leg (across the body) 10 steps of bear crawl 3 sets 100-m run 10 DB deadlifts 10 alternating plank shoulder taps – Increase pace of the run each round. Specific Warm Up Db hang power clean progression: PROGRESSION

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row 10 alternating Samson stretch 10 alternating plank reach throughs 10 box step-ups (20/24 in) 1 set: 1:00 row 10 sit-ups 10 alternating DB deadlift 10 alternating v-ups 10 alternating DB sumo deadlift high pulls 1 set: 1:00 row 10 v-ups 10 DB box step-ups 10 alternating

CrossFit Templum – CrossFit Warm-up 2 sets: :20 jumping jacks 10 PVC good mornings 5 Cossack squats/side 10 PVC pass throughs Specific Warm Up SNATCH AND OVERHEAD SQUAT PROGRESSION: PROGRESSION FOCUS AND COMMAND :30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.” 3-5 overhead squat initiations

CrossFit Templum – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete

CrossFit Templum – CrossFit Warm-up Demo Movements: On a 4:00 clock: 1 shuttle run 5 light barbell thrusters (athletes can add weight as desired) 5 jumps to a pull-up bar Specific Warm Up Thruster review and loading: Build to 60-70% 1RM Test round: 1 set: 2 burpee pull-ups 2 shuttle runs (1-rep = 50 ft)

CrossFit Templum – CrossFit Warm-up 2 sets w/ a partner: :30 med ball chest passes :30 med ball underhand tosses :30 med ball side passes/side :30 med ball squat + throw – Rest :20 between sets. Specific Warm Up PROGRESSION FOCUS 10 high hang muscle cleans Torso stays vertical, drive and shrug before pulling with

CrossFit Templum – CrossFit Warm-up 2 sets: 5 inchworms 10 push-ups 20 mountain climbers :30 bear crawl :30 scap pull-ups Specific Warm Up EMOM 6: 30 sec row different form focus each set 10 min Handstand Walk Practice Metcon Metcon (Distance) 4 x 2:00 rounds for distance: 17/24 calorie row Max distance handstand walk –

CrossFit Templum – CrossFit Warm-up 2 rounds: Each drill down 50-ft and back: High knee karaoke Knee to chest Lunge with a pause and reach up Lunge with a torso twist High knees Butt kicks 1 round: Run 100-m, moderate pace Rest 1:00 Run 100-m: run 100-m, faster pace Rest 1:00 Run 100-m: 100-m, fast

Announcements MAKE SURE TO LOG YOU 23.1 SCORES BY 5PM ON MONDAY Games Log in CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating soldier kicks 10 alternating Samson stretches 10 alternating staggered stance floor sweeps 10 leg swings/leg (front and back) 1 set: 10 in-place inchworms (no push-up) 10 seated leg raises 10 alternating