February 2024

CrossFit Templum – CrossFit Warm-up AMRAP 8 with a partner: Max-calorie/rep row, bike, ski, or shuttle run – Non-working partner holds an elbow plank. 1 set: 5 elbow-to-instep/leg 10 alternating scorpion stretches 5 inchworms Specific Warm-up Alt. DB Hang Power Clean Prep 5 DB Hang Shrugs/arm 5 DB Hang Power Cleans/arm 6 Alt DB Hang […]

CrossFit Templum – CrossFit Warm-up 2 sets: :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 Sots press – Rest :10 Specific Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL

CrossFit Templum – CrossFit Warm-up 2 sets: :45 single-unders :30 narrow-stance squats :15 hollow hold 5 push-ups 5 pike push-ups Specific Warm-up HS Pushup progression: 1 wall walk :10 hs hold 3 hspu negatives 1-5 kipping hspu 1-5 kipping hspu (faster) Knee to elbow progressions: 10 kip swings 3 kip swings+3 big kip swings 5

CrossFit Templum – CrossFit Warm-up 1 min row (easy) 10 bootstrappers 10 push-up down dogs 1 min row (moderate) 10 scorpion stretches 10 up downs 1 min row (fast) 10 groiners 10 burpees Specific Warm-up BOX JUMP WARM-UP 1 round: :30 calf raises :30 plate toe taps :30 step-ups :30 drop-and-land off plate :30 step-up

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 lateral hops over the barbell 1 set: 10 shoulder presses (empty barbell) 10 air squats :30 single-unders 1 set: 10 push presses (empty barbell) 10 front squats :30 jump

CrossFit Templum – CrossFit Warm-up Hip circles Toe walk Heel walk High knees Butt kicks Partner A rows 200m Partner B completes: 5 inch worm push ups 10 air squats 8 step ups -Switch places between movements Specific Warm-up 1 round: 8 box jumps 10 push ups 12 SA KB squat It’s me. Hi. I’m

CrossFit Templum – CrossFit Warm-up 2 sets: 20 mountain climbers 10 hollow rocks 10 Superman arch ups 5 side-plank reach-throughs/side :30 single-under practice Specific Warm-up Double under and GHD Progressions & Practice * Weighted Abmat Situps as sub* Partner Metcon Metcon (Time) 8 rounds for time with a partner: 40 double-unders 20 GHD sit-ups –

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter run, slow 10 high knees in place 10 torso twists 10 jumping jacks 10 alternating shoulder taps in plank 10 butt kickers in place 10 hand-elevated push-ups (use box) 10 box step-ups 200-meter run, faster Specific Warm-up Handstand Practice and progression: 10 Pike shoulder taps 10 Handstand

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks :30 mountain climbers :30 alternating Spiderman stretches 1:00 air squats (:02 hold in the bottom) 1 set: :20 back rack elbow raise, right arm :20 back rack elbow raise, left arm :20 back rack alternating elbow raises :20 back rack elbow raises, both elbow 10

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks :30 mountain climbers :30 alternating Spiderman stretches 1:00 air squats (:02 hold in the bottom) 1 set: :20 back rack elbow raise, right arm :20 back rack elbow raise, left arm :20 back rack alternating elbow raises :20 back rack elbow raises, both elbow 10