September 2023

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: :30 Samson lunges :30 push-ups (from the knees if needed) :30 bent-over rows (empty bar) :30 air squats :30 shoulder presses (empty bar) :30 scap pull-ups Specific Warm Up PUSH PRESS REVIEW & BUILD-UP 2-3 sets: 5 push presses (building) – Rest 1:00 between […]

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: 10 Samson lunge steps 20 shoulder taps 10 push-ups 20 jumping jacks 100-m run 1 set: 10 air squats 20 shoulder taps 10 scap pull-ups 20 jumping jacks 100-m run 1 set: 10 jumping air squats 20 shoulder taps 10 ring rows or 5

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Battle on the Border #1 (AMRAP – Reps) 6 minute AMRAP Build a ladder of 2-4-6-8-10-12-14-16 Synchro Burpee double hops One arm KB thrustersRX & MASTERS 80+ 53/35 MASTERS 100+ & SCALED 35/26 TEENS 13-15 26/18 KIDS 12 and under 13/9 —————— Score = reps Battle on the

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 round: 20 jumping jacks 10 KB deadlifts 20 jumping jacks 10 KB goblet squats 20 jumping jacks 5 single-arm KB shoulder presses/arm 20 jumping jacks 5 KB windmills/arm 20 jumping jacks Specific Warm Up KB Swing and Box Jump Review Metcon Metcon (Time) 3 rounds

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up DYNAMIC WARM-UP 1 set: :30 jumping jacks 10 med-ball good mornings 10 med-ball front squat squats 10 med-ball shoulder presses 1 set: :30 up-downs 10 med-ball bent over rows 10 med-ball push presses to target (throw the ball to the target) 1 set: :30 burpees 10

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: 2:00 bike, row, or ski 10 good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, or ski Specific Warm Up 5 sets: 3 deadlifts – Rest :30-1:00 between lifts. Strength Deadlift (3-3-3-3-3-3) *Score total load and best set* Metcon (Weight)

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 3 sets: 1:00 bike, row, ski, or jump rope – Rest :15 between sets. 2 sets: :20 unweighted good mornings :20 knee push-ups :20 supermans :20 hollow rocks :20 foot-assisted ring dips Specific Warm Up Movement Prep: Sumo Deadlift High Pull & Ring Dips Mini Round:

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up ROWING + RUNNING WARM-UP 3 sets: 100 meter run 150 meter row Specific Warm Up MOVEMENT PREP BUILD UP 1-2 rounds: 3 shoulder presses 3 overhead squats 3 sumo deadlift high pulls 3 push presses 3 front squats 3 squat cleans 3 push jerks 3 back

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warmup – Teams of 3 (No Measure) 2 SETS 00:15 Dead hang 00:15 Left side 00:15 Right side 10 Kip Swings 5 Push up to pike 2 SETS 5 Deadlifts (Slow and controlled) 5 high pulls 5 Hang power cleans 5 Shoulder to overhead (Any kind) 2 SETS

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 2 sets: 5 inchworms 10 push-ups :20 hollow hold Skill 1 set: :20 pike handstand hold (box or floor) :10 partial wall walk hold :10 stomach-to-wall handstand hold :10 back-to-wall handstand hold EMOM 8: :10-:20 handstand hold – Beginner: pike handstand hold (box or floor). –