April 2023

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm Up 3 sets: :30 […]

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up Set 1: Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of 18-20 strokes per minute

CrossFit Templum – CrossFit Warm-Up 3 ROUNDS 5/5 SA KB Swings 5/5 SA KB High Pulls 5 Burpees 5 Kip Swings 5 Kipping Knee Raises (Rd 2-3: 5T2B) Specific Warm Up KB Snatch Movement Prep Partner Metcon Bend & Raise (2 person teams) (Time) 40 KB Snatches (53/35) (35/26) 20 Synchro Burpees 40 T2B 40

CrossFit Templum – CrossFit Warm-Up 1 set: 1:00 bike, row, or SkiErg 10 air squats 10 push-ups to down dog 1 set: 1:00 bike, row, or SkiErg 10 DB front squats 10 deficit push-ups – Place hands on the DBs for the deficit push-ups. 1 set: 1:00 bike, row, or SkiErg 10 DB push presses

CrossFit Templum – CrossFit Warm-Up 50 ft of each, then jog back: Jog (2x) Skipping high knees Butt kickers Lateral jumping jacks/side Karaoke/side 10 Samson stretch lunges (jog the remaining distance) Bear crawl Backward bear crawl Specific Warm-up 2 sets: 1:00 bike/row/run (easy) – Rest :30 :40 bike/row/run (moderate) – Rest :30 :20 bike/row/run(hard) –

CrossFit Templum – CrossFit Warm-Up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 20 forward and back leg swings (10 each leg) Specific Warm-up POWER CLEAN PROGRESSION/FOCUS 10 high hang muscle cleansTorso stays vertical, drive and shrug before pulling with the elbows. 10 high hang power cleansTorso stays

CrossFit Templum – CrossFit Warm-Up 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Specific Warm-up Pull=up Progressions and build. Metcon (Weight) 5 sets for load: 1 strict weighted pull-up – Rest exactly 1:00 between sets.Score best rep

CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating Samson stretches 10 alternating scorpion stretches 50-foot alternating soldier kicks 50-foot alternating quad stretches 50-foot alternating Cossack squats 50-foot broad jumps 50-foot high knees 50-foot butt kickers 50-foot skip for distance 50-foot skip for height 1 set: 200-m run 10 shoulder presses (empty barbell) 1 set:

Announcements Templum Mobility this Sat @ 10:00am https://crossfittemplum.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=1644 CrossFit Templum – CrossFit Warm-Up 1 set: 10 Good mornings 10 SL deadlifts 10 Plate squats 10 Plate hops (front/back + side to side) 2 sets (build in weight): 8 DB hang cleans 8 DB squats 8 alt DB snatch 200m row or run Metcon Metcon (Time)

Announcements Templum Mobility this Sat @ 10:00am https://crossfittemplum.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=1644 CrossFit Templum – CrossFit Warm-Up 1 set: :20 single-unders :20 toe touches 1 set: :20 double-unders :20 plank shoulder taps 1 set: :20 double-unders :20 sit-ups Specific Warm-up PROGRESSION FOCUS 5 pike push-ups (floor) Head reaches in front of the hands and then presses back through the