October 2023

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up 400m jog (easy) 5 inch worms 10 scap retractions 10 air squats 200m jog (mod) 5 push-up down dogs 10 kip swings 10 wall facing med ball squats 100m run (fast) 5 strict pull-ups/ring rows 10 med ball thrusters Specific Warm Up 3 sets: 3 Kipping […]

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up PIZZA DELIVERY WARM-UP 4 sets x :45 pizza delivery game Perform :45 dynamic stretches between each set of the game: – Alternating elbow-to-insteps – Alternating single-leg V-ups – Push-ups to downward dog – Leg swings/side Specific Warm Up 2-3 sets: 8 walking lunge steps – Alternating

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up 2 sets: 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 PVC around-the-worlds 5 push-ups to down dog 10 PVC snatch grip behind the neck presses Specific Warm Up Snatch drills coaches choice Strength Hang Snatch ( Every 2:00 x

Announcements >>>September Newsletter<<< 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 1 set: 200-m run (moderate pace) 3 rounds for quality: 10 plank shoulder taps (R/L) to down dog 10 bootstrappers 200-m run FAST/STRIDE Specific Warm Up

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up On a 5:00 clock 10 scorpions 10 hip crossovers 10 hand-release knee push-ups 10 kip swings 2 sets: 10 good mornings 10 bent-over rows 10 high pulls 10 shoulder presses 10 overhead lunges Strength Power Clean (Build to heavy double) On a 10:00 clock: Build to

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: :45 row (slow) :30 plank shoulder taps – Maintain an upright torso during the row. 1 set: :45 row (moderate) :30 straight-leg sit-ups – Increase the strength of each stroke with a faster pull during the row. 1 set: :45 row (fast) :30 legs-butterflied

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warmup – Teams of 3 (No Measure) TEAMS OF 3 Athletes need 1 barbel per team 45/35# PARTNER 1 00:20 Dead hang 00:20 Left side 00:20 Right side 10 Kip Swings PARTNER 2 5 Deadlifts 5 High pulls 5 BTN Elbow rotations 5 Hang power cleans PARTNER 3

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up 3 sets: :30 air squats :30 up-downs :30 rest 3 sets: :30 bottom of squat hold :30 burpees Specific Warm Up 3-5 sets: 5 front squats – Build in load each set to work to the first working set. – Rest 1:00-2:00 between sets. Strength Front

Announcements >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set:

Announcements ** Join our 6 week challenge starting Wed. Oct. 11th. ** >>>September Newsletter<<< CrossFit Templum – CrossFit Warm Up AMRAP 5: :20 jumping jacks 5 staggered stance good mornings/leg 10 alternating scorpion stretches 15 alternating jumping lunges Specific Warm-up ROWING EFFICIENCY PRACTICE 1 set: Focus on sitting up tall on the rower. Athletes should