October 2023

CrossFit Templum – CrossFit Warm Up 1 set: 10 unweighted good mornings 10 up-downs (no jump) 10 push-ups 10 hang muscle cleans 1 set: 10 empty barbell good mornings 10 burpees 10 pike push-ups (floor) 10 hang muscle cleans Specific Warm Up Hang Power Clean Cycling & HS Pushup Progression: 3 sets: 7 hang power […]

CrossFit Templum – CrossFit Warm Up DB Snatch Setup: 1) hips above the knees, but lower than the shoulders 2) flat back 3) body weight rooted through the heels 4) knees tracking the toes 1 set: :30 bike (easy pace) 10 alternating Spiderman stretches 10 staggered stance good mornings/leg 1 set: :30 bike (moderate pace)

CrossFit Templum – CrossFit Warm Up Partner AMRAP 8: Partner 1: Row 150 meters Partner 2 Performs 15 reps of: RD1: Air squats RD2: Push-ups RD3: Jump Squats RD4: Up-downs Specific Warm Up Double under practice and review: 3 rounds: :30 double-under attempts/practice :30 rest 1 round: :30 calorie row :30 burpees :30 double-unders Metcon

CrossFit Templum – CrossFit Warm Up AMRAP 4: 10 mountain climbers 10 air squats 10 push-ups Specific Warm Up 2 sets: 5 empty bar bench presses – Partners take turns. 2-3 rounds: 10 bench presses – Take turns with a partner. – Add load each round. Metcon Metcon (Weight) 10-1: Bench press – Add load

Announcements >>>September Newsletter<<< Tues 31st Costume Contest Day CrossFit Templum – CrossFit Warm Up 2 rounds: 30 sec single unders 10 up & down 10 PVC good mornings 2 rounds: 30 sec DU 5 burpees 10 broad jumps Partner Workout (AMRAP – Rounds and Reps) AMRAP 25: Partner A: 3 devil presses (35/50) 6 double

Announcements >>>September Newsletter<<< 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 200-m jog Specific Warm Up OVERHEAD SQUAT + POWER SNATCH PROGRESSION 5 snatches from high hang (hips)”Jump hard and punch overhead.” 5 snatches from mid-thigh”Lean forward over

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: 15 jumping jacks 15 unweighted good mornings 5 up-downs + jump 10 walking lunge steps (slow) 1 set: 15 jumping jacks 10 empty bar good mornings 5 burpees (no jump) 10 walking lunge steps (moderate) 1 set: 15 jumping jacks 10 sumo stance empty

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up AMRAP 4: :20 jumping jacks 6 alternating spidermen 10 air squats Specific Warm Up 3-5 sets: 1 power clean 1 squat clean 1 front squat – Perform all three movements as a complex. – Start with the empty barbell and build to starting workout weight. –

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: :20 superman hold :20 hollow hold :20 KB deadlifts 1 wall walk 1 set: :20 superman hold :20 hollow rocks :20 Russian KB swings 1 wall walk 1 set: :20 kip swings :20 KB swings 1 wall walk Specific Warm Up 10mins: HSPU &

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up FULL-BODY SKILL WARM-UP 1 set: 5 ring rows 10 knee push-ups 15 air squats :15 hollow hold :15 superman hold 1 set: 5 strict pull-ups or chin-ups 10 push-ups 15 air squats :15 hollow hold :15 superman hold 1 set: 5 strict chest-to-bar pull-ups 10 strict