February 2023

CrossFit Templum – CrossFit CrossFit Games Open 23.1 Foundations (AMRAP – Reps) 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups F: 6lb ball to 9ft target, 35lb cleans* M: 10lb ball to 10ft target, 45lb cleans* *The load is a suggested starting point. If you are […]

CrossFit Templum – CrossFit Warm-up Demo Movements and explain standards. On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 5 false-grip ring rows 5 low ring muscle-up transitions Specific Warm Up WALL-BALL AND TOES-TO-BAR REVIEW | 2 sets: 5 kip swings 5 wall-ball shots 2 sets: 5

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up AMRAP 5: 10 alternating Samson stretches 10 up-downs 10 alternating plank reach throughs 10 shoulder presses 10 alternating jumping lunges 1 wall walk + :10 hold at the top Specific Warm Up SPLIT JERK PROGRESSION | 8:00

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: 1:00 SkiErg or bike :30 shoulder taps :30 inchworms 1 set: 1:00 SkiErg or bike :30 (2 shoulder taps + 1 push-up) :30 air squats 1 set: 1:00 SkiErg or bike :30 Samson stretch, right

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: :40 PVC pass throughs :40 box step-ups – Rest :10 between movements. 1 set: :40 PVC good mornings :40 box step-overs – Rest :10 between movements. 1 set: :40 PVC overhead squats :40 box jump-overs

Announcements 2023 CrossFit Open starts this week!!! Register Now! www.games.crossfit.com >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10 alternating Samson stretches 10 alternating scorpion stretches 1 set: 200-m jog 10 reverse lunges 1 set: 200-m run 10 air squats Specific

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com   >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Partner Warmup -Saturday (No Measure) 1 Round everyone all together 00:30 Left arm dead hang (rig) 00:30 Right arm dead hang (rig) 00:30 Pigeon pose Left 00:30 Pigeon pose Right 00:30 Lunge knee over toes Left

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com   >>>This month’s Newsletter<<< CrossFit Templum – CrossFit Warm-up 8 sets: 20: slow row :10 fast row MED-BALL TOSS WARM-UP Athletes partner up in groups of two or three. Athletes perform each med ball toss until you until them to switch. 1 round: :30

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com   >>>This month’s Newsletter<<<   FRIDAY NORMAL SCHEDULE CrossFit Templum – CrossFit Warm-up 5 sets x :45 pizza delivery game Perform :45 dynamic stretches between each set of the game: – Alternating elbow-to-instep – Alternating single-leg V-up – Push-up to downward dog – Leg

Announcements The Time is Now! 2023 CrossFit Open Register Now! www.games.crossfit.com   >>>This month’s Newsletter<<<   FRIDAY NORMAL SCHEDULE CrossFit Templum – CrossFit Warm-up AMRAP 4: 4 up-downs 4 good mornings 4 alternating plank reach-throughs 8 alternating jumping lunges Specific Warm Up Hip Extension and Pull-up Progressions Then… 1 set: 5 GHD hip extensions 5