August 2024

Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings 10 walking lunge steps 5 push-ups, slow 5 push-ups, fast 10 kb deadlifts 10 kb russian swings Metcon Option to do Hero WOD […]

Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No Measure) Warm up 1 set (everyone) 10 Leg swings f/b l/r 10 push up to down dog 10 singles 10 air squats 10 kb deadlifts 10 db push press 5

Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No Measure) Warm up 1 set (everyone) 10 Leg swings f/b l/r 10 push up to down dog 10 singles 10 air squats 10 kb deadlifts 10 db push press 5

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 single-leg toe touches Specific Warm-up KB swing & Double under prep and practice. Then… 2 round: 6 Russian kettlebell swings 10 double-unders – Use workout variations. Metcon Metcon (Time) For time:

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 10 inch worms 10 alternating plank reach-throughs 10 alternating Cossack squats 10 hand-release push-ups 10 air squats 20 mountain climbers 20 high knees 20 butt kickers 1 set: 100-meter run (easy) 10 med-ball front squat 1 set: 100-meter run (moderate) 10 med-ball push presses

CrossFit Templum – CrossFit Warm-up 2 sets: 10 PVC pass-throughs 10 PVC good mornings 5 PVC overhead squats to above parallel 10 alternating box step-ups 5 box jumps 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″

CrossFit Templum – CrossFit Specific Warm-up Bench Press build-up: 3 sets of 5-8 reps Strength Metcon The OG Cathy Landry WOF WOD (AMRAP – Rounds and Reps) 12min AMRAP: 9 Air Squats 4 Deadlifts 125/185# 7 AbMat Sit Ups 3 Bar over BurpeesIntermediate: 95/135 Beginner: 65/95 Bench Press (8-8-8-8) Build to a heavy set of

CrossFit Templum – CrossFit Warm-up 1 round: 100m jog 10 bootstrappers 10 hollow rocks 10 up downs 1 round: 100m jog 10 air squats 10 hollow rocks 10 burpees 1 round: 100m jog 10 jump squats 10 empty bar good mornings 10 burpees over barbell Specific Warm-up Bench Press build-up: 3 sets of 5-8 reps

CrossFit Templum – CrossFit Warm-up 3 rounds of: 10 Groiners 10 Scorpions 10 Bootstrappers 2 rounds of: 10 empty bar deadlifts 10 AbMat Situps 10 Push-up down dogs Specific Warm-up Deadlift build-up: 3 sets of 5-8 reps Strength Deadlift (4×5 same weight all sets 65-75% 1RM) Metcon The OG Cathy Landry WOF WOD (AMRAP –

CrossFit Templum – CrossFit Warm-up 3 sets: 1:00 25-ft shuttle runs :40 air squats :20 up-downs Specific Warm-up Shoulder press setup and 10 reps with light load Deadlift Setup and 10 reps with moderate load Back squat setup and 10 reps light load then build up: 3 sets of 3-5 reps Strength The CrossFit Total