July 2023

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 3 sets: :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 SOTS press – Rest :10 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. […]

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 2 sets: :30 jumping jacks :30 hollow hold :30 push-up + 2 shoulder taps :30 active bar hang :30 box step-ups – Rest :10-:15 between intervals. Specific Warm Up WALL WALK PRACTICE 10 plank shoulder taps, slow 10 feet-elevated shoulder taps, slow 1 wall walk

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 2 sets: 20 jumping jacks 10 med-ball front squats 50-ft med-ball overhead carry 10 med-ball push presses to target 50-ft med-ball overhead carry 10 wall-ball shots Specific Warm-up LOW HANG SQUAT SNATCH Snatch deadlift from just below the knee “Pull the knees back as the

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up Tabata Warm-up: 3 rounds of: :20 on/ :10 off Jumping Jacks Up downs Hollow rocks Push up down dog Specific Warm Up L-SIT HOLD PRACTICE :10 hollow hold Shoulders and legs off the floor at the same time. :10 seated single-leg elevated hold/leg Spread legs

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up AMRAP 4:00: 10 mountain climbers 10 air squats 10 push-ups Specific Warm Up ROWING WARM-UP :30 on/:30 off Keep the chest up and return the arms while the legs are straight. Keep the chest up and hold the end of each stroke for :01. Continue

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Partner Warmup (No Measure) 🔹2 Rounds 10/10 Calf raisers 10/10 Leg swings (Side) 10/10 Leg swings (front and back) 100 Meter run ——– 🔹2 Rounds 5 Push up to pike 5 Slam ball deadlifts 3 Burpee Slam ball ——– 🔹2 Rounds 00:30 Dead hang 10 Scap

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 1 set: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 ring rows (moderate difficulty) 1 set: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 ring rows (hard

CrossFit Templum – CrossFit Warm-Up 1 set: :20 easy row :20 moderate row :20 hard row :20 inch worms + push-up 1 set: :20 easy row :20 moderate row :20 hard row :20 superman hold 1 set: :20 easy row :20 moderate row :20 hard row :20 hollow hold 1 round: 200-m row Specific Warm

CrossFit Templum – CrossFit Warm-Up On a 7:00 clock: 10 PVC pass throughs 10 PVC overhead lunges 10 up downs 10 arm haulers 5 pike push-ups to down dog Specific Warm Up Clean & Jerk Prep & Build: Strength Hang Clean & Jerk (12min to build to heavy single) Metcon Yalla Let’s Go (Coach MIckey

CrossFit Templum – CrossFit Warm-Up 1 set: 400-m run (easy pace) 25-ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 1 set: 200-m run (moderate pace) 3 rounds for quality: 5 scap pull-ups 10 plank shoulder taps (R/L) to down