September 2024

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :10 Samson stretch/leg :30 mountain climbers :10 Cossack squat stretch/leg Specific Warm-up EMOM 5: 5 reps of wall-facing squats – :03 down, :03 hold, then stand. Metcon Metcon (AMRAP – Reps) 10 x 1:00 rounds: 5 back squats 65-70% Max-reps ring dips – Rest 1:00 […]

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 100-meter run (slow) 100-meter

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 ring rows 10 push-ups to down dog 10 alternating Spiderman stretches 1 set: :30 single-unders 10 kip swings 10 shoulder presses (PVC or empty barbell) 10 alternating lunges 1 set: :30 double-unders 10 kipping pull-ups or jumping pull-ups 10 shoulder presses (PVC or empty

CrossFit Templum – CrossFit Metcon (3 Rounds for time) 3 Rounds (with a Partner) for Time 33 Pull-Ups 60 Double-Unders (each) 33 Thrusters (75/55 lbs) 60 Double-Unders (each) 33 Burpees 60 Double-Unders (each) 33 V-ups 60 Double-Unders (each)1 person working at a time Double-unders will be done together

CrossFit Templum – CrossFit Warm-up 3 sets: 15 jumping jacks 10 sit-ups, tuck-ups, or V-ups 5 wide stance inchworm + push-ups Specific Warm-up Deadlift and sumo deadlift prep… Metcon (Weight) Every 2:00 for 5 sets: 3 sumo deadlift 2 sumo deadlift + shrug 1 sumo deadlift high pull – Build in load if the technique

CrossFit Templum – CrossFit Warm-up On a 7:00 clock: 10 plate ground-to-overheads 10 hollow rocks 10 alternating Samson stretch lunges :20 bottom-of-squat hold Specific Warm-up 3 sets of 10 air squats Wide stance Narrow Normal 1 set: 5 shoulder presses 4 shoulder presses 3 shoulder presses – Rest 1:00-1:30 between sets. – Build to your

CrossFit Templum – CrossFit Warm-up 2 sets: 10 Samson stretch lunges 10 PVC overhead squat (weight in heels) 10 strict sit-ups (minimal arm movement) 10 good mornings (neutral spine) 10 strict pull-ups (full range of motion) 10 strict ring dips (full range of motion) Specific Warm-up Rowing focus: 30 on and 30 off: 2x :30

CrossFit Templum – CrossFit Warm-up 2 sets: 100-meter run 10 alternating Cossack squats 10 ring rows 5 up-down + jump and reaches Specific Warm-up Pullup and Squat Clean prep then.. 1 set: 3 squat cleans/person – Rest :30-1:00. 5 squat cleans/person – Use workout load. Metcon Partner Badger (No Measure) 3 rounds for time with

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 mountain climbers 10 leg swings/leg 10 lateral leg swings/leg 5 left-arm single-kettlebell shoulder press 5 left-arm single-kettlebell swings 5 right-arm single-kettlebell shoulder press 5 right-arm single-kettlebell swings Specific Warm-up 2 sets increasing load of 50m front rack carry 5 burpees to target Metcon Metcon (AMRAP – Rounds

CrossFit Templum – CrossFit KB Circuit – Teams of 3 (AMRAP – Rounds and Reps) 25:00 Minute AMRAP —————— 6 – Push-up -> 2 Kettlebell touch (Team) 6 – Kettlebell Overhead Carry 10 – Kettlebell Around the world 10 – Kettlebell Hang Cleans 10 – Kettlebell Under-pass —————— RX+ 70/53 RX 53-35 Scaled Lower weight