May 2023

Announcements Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs Save the Date: Battle of the Box 2023 June 24th Battle of the Box 2023 CrossFit Templum – CrossFit Warm-Up 2:00 row or SkiErg 1 set: 10 alternating spiderman stretches 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 PVC behind […]

Announcements Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs Save the Date: Battle of the Box 2023 June 24th Battle of the Box 2023 CrossFit Templum – CrossFit Warm-Up 3 sets: 10 twist and reach 10 side lunges (5/leg) 5 goblet squats (light) 5 paused goblet squats (light) Strength Back Squat (5-5-3-3-1-1-1) Metcon Sensei (David Guerra

Announcements Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs Save the Date: Battle of the Box 2023 June 24th Battle of the Box 2023 CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set: 10 single-leg KB

CrossFit Templum – CrossFit Warm-Up 2 sets: 1:00 row OR bike :30 hollow rocks 1 set: 5 single-arm DB shoulder press/arm (light) 8 DB shoulder presses (light) 5 DB shoulder presses (workout weight) – Hold the top of every press for :01. Strength Shoulder Press (10mins to build to a heavy 2 rep) Metcon *Pick

CrossFit Templum – Special Events Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit Templum – CrossFit Partner Warmup -Saturday (No Measure) 10/10 leg swings (Front and back) 10/10 leg swings (sides) ▫50 m run 00:30 Dead hang 00:30 Left side Dead hang (Pek opener) 00:30 Right side Dead hang (Pek opener) ▫100 m run 00:30 Left Calf stretch 00:30 Right Calf stretch ▫150 m run 01:00 Forward

CrossFit Templum – CrossFit Warm-Up 1 set: :20 back rack elbow raise, right arm :20 back rack elbow raise, left arm :20 back rack alternating elbow raises :20 back rack elbow raises, both elbow 10 back squats with elbows high in the back rack 4 sets: 2-inch front squat + pull elbows up before standing

CrossFit Templum – CrossFit Warm-Up 2 sets: 200-m run :30 “strict”burpees 10 kip swings Specific Warm-up STRICT MUSCLE-UP PROGRESSION. &. FOCUS 3 ring dips Lower the shoulders beneath the elbows and push the rings towards the floor to rise. Hold at the top for :03. 3-5 kneeling false grip ring rows Keep the knuckles together

CrossFit Templum – CrossFit Warm-Up 1 set: :30 row (easy pace) 10 alternating spiderman stretches 10 staggered stance good mornings/leg 1 set: :30 row (moderate pace) 10 alternating lunges 10 alternating DB deadlifts 1 set: :30 row (moderate pace) 10 air squats 10 alternating DB sumo deadlift high pulls 1 set: :30 row (fast pace)

CrossFit Templum – CrossFit Warm-Up 2 sets: 10 alternating scorpion stretches :30 plank hold (forearms or arms) 10 supermans 2 sets: 10 down-dogs to push-up :30 hollow hold on the pull-up bar. 10 alternating single-leg V-ups Specific Warm-up PROGRESSION & FOCUS 5 scap pull-ups 2-3 partial pull-ups 2-3 strict pull-ups 2-3 weighted pull-ups 2-3 sets: