August 2023

CrossFit Templum – CrossFit Warm-Up 1 set: 1:00 jumping jacks :10 Samson stretch lunge/leg 1:00 burpees Specific Warm Up HANDSTAND PUSH-UP REVIEW 3 pike push-ups (floor) 3 pike push-ups (box) 1 wall walk + handstand hold 2 handstand push-up negatives 3 x 3-5 kipping handstand push-ups PUSH PRESS REVIEW 3-5 dip-drives, slow 3-5 dip-drives, fast […]

CrossFit Templum – CrossFit Warm-Up 1 round: Each drill down 50-ft and back: High knee karaoke Knee to chest Lunge with a torso twist High knees Butt kickers Jog Specific Warm Up SINGLE-LEG SQUAT PROGRESSION Reverse lunge Long reverse lunge Elevated reverse lunge Single-leg squat to box Heel hook squat MINI ROUND 2 rounds for

CrossFit Templum – CrossFit Warm Up 400 mts run 3 sets: 5 burpess 10 shoulder taps Partner WOD (AMRAP – Rounds and Reps) Teams of 2: AMRAP 20′ Partner A: AMRAP 9 Hang Power Snatch (95/65) 6 HSPU 3 BMU Partner B: 250/200 mts row Intermediate: 75/55 lbs, abmat HSPU, jumping BMU Beginner: 45/35 lbs,

CrossFit Templum – CrossFit Warm-Up 1 round: 4 scap push-ups 12 jumping jacks 8 scap shrugs on pull-up bar 1 round: 4 push-ups 12 jumping jacks 8 strict pull-ups or jump and slow lower Skill Every 2:00 for 5 sets: 1-5 strict chest-to-bar pull-ups – On the 5th set, perform as many unbroken reps as

CrossFit Templum – CrossFit Warm-Up AMRAP 3: 10 mountain climbers 10 air squats 5 push-ups to down dog Specific Warm Up ROPE CLIMB PROGRESSION Rope pull-to-stand Hang + foot lock Foot lock + 1 pull THRUSTER PROGRESSION 8 full-grip front squats 8 wide-stance push presses 8 thrusters 8 cycling thrusters 2 sets: 5 thrusters (workout

CrossFit Templum – CrossFit Warm-Up 1 round: 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 kickers Jog Run, faster pace Specific Warm Up Set 1: Focus on sitting up tall on the rower. Athletes should identify

CrossFit Templum – CrossFit Warm-Up 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats Specific Warm Up SQUAT CLEAN PROGRESSION 8 clean deadlifts 8 clean deadlifts to mid-thigh 8 clean deadlift and shrugs 8 muscle cleans 8 hang squat cleans 8 squat cleans 3 sets: 3-5 squat cleans –

CrossFit Templum – CrossFit Warm-Up 2 sets: 12 straight-leg sit-ups 12 supermen 12 PVC muscle snatches Specific Warm Up Snatch build up and Cycling: 5 hang muscle snatches 5 top-to-top hang muscle snatches 5 top-to-top hang power snatches 8-10 top-to-top power snatches 2 sets: 5 touch-and-go snatches – Use workout weight – Rest :30-1:00 between

CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :20 single-unders 1 set: 10 KB deadlifts 10 alternating scorpion stretches :20 single-unders 1 set: 10 KB good mornings 20 alternating reverse lunges :20 double-unders or single-unders Specific Warm Up KETTLEBELL SWING

CrossFit Templum – CrossFit Warm-Up 1 set: 10 leg swings/direction 20 alternating shoo the turtles 10 Samson stretch lunge steps :20 bottom-of-squat hold ACTIVATION AND SKILL WORK 3 sets: 10 lateral banded monster walks/direction 10 banded good mornings Specific Warm Up SQUAT THERAPY 3sets: :30 squat therapy WALL-BALL SHOT 5 medicine-ball front squats 5 pause