February 2024

CrossFit Templum – CrossFit Warm-up 1 set: 250-meter row (easy) :30 unweighted good mornings Rest :30 1 set: 250-meter row (moderate) :30 up-downs Rest :30 1 set: 250-meter row (fast) :30 burpees Specific Warm-up 10 scap retraction 10 kip swings 5 big kip swings 5 kipping pullups 3 burpee strict pullups Metcon 1 round: 100-meter […]

CrossFit Templum – CrossFit Warm-up 1 set: 250-meter row (easy) :30 unweighted good mornings Rest :30 1 set: 250-meter row (moderate) :30 up-downs Rest :30 1 set: 250-meter row (fast) :30 burpees

CrossFit Templum – CrossFit Warm-up 3 sets: :30 air squats – Rest :10 :30 shoulder presses – Rest :10 Specific Warm-up Push Jerk Progression and build-up: 5 jump lands hands at side 5 jump lands hands at shoulders 5 jump punch and lands 8 push jerks (Jump first, pull the head out of the way,

CrossFit Templum – CrossFit Warm-Up (No Measure) 3 ROUNDS 10 Elbow Punches 5 Hang Cleans 5 Power Cleans 5 Kip Swings (RD 2: 5 Strict / RD 3: Pull Ups) :20 Wall Facing HS Hold (RD 2: 2 Partial WW / RD 3: 2 Wall Walks) Mafia Ties… (2 Person Teams) (Time) 12 ROUNDS 5

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs

CrossFit Templum – CrossFit Warm-up 2 sets: :30 ring rows :30 knee push-ups :30 PVC pass-throughs :30 air squats 2 sets: :10 sec ring support hold 3-5 strict ring dips 3-5 false grip ring rows 3-5 low ring mu transitions EMOM 3: 1-3 kipping muscle-ups or chest-to-ring pull-ups, OR 1 low ring transition Specific Warm-up

CrossFit Templum – CrossFit Warm-up 4 sets: :20 air squats :10 up-downs :30 rest 4 sets: :20 bottom of squat hold :10 burpees Specific Warm-up Clean and Jerk Progression: 6 Front Squats 6 Squat Cleans 6 Push Press 6 Push Jerks 3 Cleans and Jerks (with reset pause) Split Jerk Tech: Receiving position: 1) Feet

CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders 5 burpees (slow) 10 hollow rocks 10 ring rows 1 set: :30 single-single-double 5 burpees (faster) 10 tuck-ups 5-10 kip swings from the bar 1 set: :30 double-unders 5 burpees (fastest) 10 V-ups 1-5 strict pull-ups Specific Warm-up Weighted Pull-up progressions Build up Skill & Strength

CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders 5 burpees (slow) 10 hollow rocks 10 ring rows 1 set: :30 single-single-double 5 burpees (faster) 10 tuck-ups 5-10 kip swings from the bar 1 set: :30 double-unders 5 burpees (fastest) 10 V-ups 1-5 strict pull-ups Specific Warm-up Weighted Pull-up progressions Build up Skill & Strength

CrossFit Templum – CrossFit Partner Warm-up – Saturday (No Measure) Warm up (Everyone together) 00:30 Dead hang ​ 10 Scap pulls 10/10 Calf raises 10 Jumping jacks 5 push up to pike (3 second pause) 5/5 Spiderman stretch (3 second pause) Specific warm up (1 rounds each) 5/5 DB Deadlift 5/5 DB Lunge Hang Cleans