March 2024

CrossFit Templum – CrossFit Warm-up 1 set: 50 single-unders 10 plank up-downs 10 single-arm dumbbell presses/arm 50-ft walking lunges 1 set: 50 single-unders, faster 10 plank up-downs 5 double-dumbbell shoulder presses (hold for :03 overhead) 25-ft double-dumbbell front rack walking lunges, slow 1 set: 50 single-unders, fastest 10 plank up-downs 10 double-dumbbell shoulder presses 25-ft […]

CrossFit Templum – CrossFit Warm-up 1 set: 50 single-unders 10 plank up-downs 10 single-arm dumbbell presses/arm 50-ft walking lunges 1 set: 50 single-unders, faster 10 plank up-downs 5 double-dumbbell shoulder presses (hold for :03 overhead) 25-ft double-dumbbell front rack walking lunges, slow 1 set: 50 single-unders, fastest 10 plank up-downs 10 double-dumbbell shoulder presses 25-ft

Announcements 24.2 Submit Score ASAP CrossFit Templum – CrossFit Warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute. – Rest :30 between sets. 2 sets: 5 elbow-to-instep/leg 10 scap pull-ups 10 single-leg toe touches/leg 10 kip

CrossFit Templum – CrossFit Warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute. – Rest :30 between sets. 2 sets: 5 elbow-to-instep/leg 10 scap pull-ups 10 single-leg toe touches/leg 10 kip swings 1 set: 5 shuttle

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank reach-throughs 10 med-ball shoulder presses 1 set: 10 alternating med-ball overhead lunges 10 push-ups to down dog 10 med-ball front squats 10 up-downs 1 set: 5 wall-ball shots (9/10 ft target) 10 lateral hops over the med ball

Announcements 24.2 Saturday Heats are open >>>Judges Schedule<<< CrossFit Templum – CrossFit CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more

Announcements 24.2 Saturday Heats are open >>>Judges Schedule<<< CrossFit Templum – CrossFit Warm-up 1 set: 10 pulls on the rower 5 elbow-to-instep/leg 10 good mornings (empty barbell) 3 sets, with a partner: 10 pulls on the rower 5 deadlifts 10 double-unders – Rest long enough between sets to add load to the barbell. – Build

CrossFit Templum – CrossFit Warm-up 24.2 TBD

CrossFit Templum – CrossFit Warm-up 2 rounds: :45 single-unders :45 inchworm + push-ups :45 hollow rocks :45 burpee + max-effort jump and reaches – Rest :15 between movements. Specific Warm-up BUILD UP 3-4 sets: 3 shoulder presses – Build to around 80% of 1-rep-max shoulder press. Strength Shoulder Press (2-2-2-2-2-2-2-2-2-2) E2MOM: 2 shoulder presses -Build

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter run, slow 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 change in support drill reps per leg 2 rounds: 200-meter run, faster 10 scap pull-ups 10 single-dumbbell deadlifts 10 sit-ups 10 kip swings 10