January 2024

CrossFit Templum – CrossFit Warm-Up 2 sets: 5 x [1 inchworm + 2 shoulder taps + 1 push-up] :30 band pull-aparts 10 hollow rocks 10 Superman arch ups 10 ring rows Warm-Up Kettlebell swing & CTB Pull-up progressions and practice Metcon Metcon (Time) 5 rounds for time: 25 KB swings (35/53 lb) 10 chest-to-bar pull-upsIntermediate: […]

CrossFit Templum – CrossFit Warm-Up 2 rounds: 2:00 bike, row, or ski :30 good mornings :10 rest :30 alternating Cossack squats :10 rest :30 alternating Samson stretches :10 rest Warm-Up Setup: 1) Hands at shoulder width. 2) Feet between hips and shoulder-width. 3) Shoulders slightly in front of the bar. 4) Arch chest up to

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) :30 jumping jacks 1 set 10 single-leg toe touches/leg 10 PVC presses 10 alternating scorpion stretches :30 mountain climbers 1 set 10 PVC good mornings 10 PVC back squats 10 PVC pass

CrossFit Templum – CrossFit Warm Up 1 set: :15 Samson stretch/leg 5-10 push-ups 5-10 ring rows 10 PVC good mornings 10 PVC pass throughs 10 PVC overhead squats 1 set: :15 Samson stretch/leg 5-10 push-ups or strict ring dips 5-10 ring rows or strict pull-ups 10 PVC good mornings 10 PVC pass throughs 10 PVC

CrossFit Templum – CrossFit Warm Up 200m Run 2 rounds: 25-ft down and back: 2 shuttle-runs, slow Bear crawl (down) Inch-worms (back) Crab walk (down) Burpee broad jump (back) Spiderman twists Walking lunges (back) Snatch Warm-up in Prep for AMANDA Benchmark next week. 1x with PVC 1x with empty barbell Burgener Warm-up (No Measure) BURGENER

CrossFit Templum – CrossFit Partner workout (part 2): (Time) For Time: 40-30-20-10 Burpees / partner holds squat T2B / Partner holds a plank DB snatches (50/35) / partner hollow holds Partner Workout: (Time) For time: 2000m row *partner B holds a handstand. Switch every time you break. Beginner: plank hold

CrossFit Templum – CrossFit Warm Up 1 set: 100-meter jog 10 Samson stretch walking lunges 100-meter jog 10 alternating elbow-to-insteps 100-meter run 10 reps of squat therapy against a wall 1 set: 400-meter run 2 sets: 5 deadlift shrugs 5 hang muscle cleans 5 good mornings 5 front squats 5 shoulder presses Skill Squat Clean

CrossFit Templum – CrossFit Warm Up 1 set: 100-meter jog 10 Samson stretch walking lunges 100-meter jog 10 alternating elbow-to-insteps 100-meter run 10 reps of squat therapy against a wall 1 set: 400-meter run 2 sets: 5 deadlift shrugs 5 hang muscle cleans 5 good mornings 5 front squats 5 shoulder presses Skill Squat Clean

CrossFit Templum – CrossFit Warm Up 1min Row (easy) 5 push-up down dog 10 samson stretch 1min Row (mod) 5 inch worm + push-up 10 scorpion stretch 1min Row (hard 5 burpees + jump squat 10 groiners Specific Warm Up Single leg squat progressions & burpee to target set-up: 10 alt. reverse lunges 10 single

CrossFit Templum – CrossFit Warm up 1 set: :20 single-unders 10 PVC pass throughs 5 PVC hang muscle snatches 1 set: :20 power singles 10 PVC pass throughs 5 PVC hang muscle snatches 2 sets: :30 double-under practice 5 PVC overhead squats Specific Warm Up 5 hang snatch pulls 5 hang muscle snatch 5 top