October 2024

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 sec dead bugs Switch 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 plank hold Switch 1 set: Partner 1 | :30 calories on any machine Partner 2 | :30 sit-ups […]

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats Specific Warm-up Back squat build up and prep 3-5 sets: 3 back squats Strength Back Squat (3-3-3-3-3-3-3) Work Your Weakness (Strength;Skill;Stamina) Metcon (Checkmark) Every 5:00 x 3 rounds: 800-meter run then…

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts 50-ft single-arm kettlebell overhead carry/arm 5-10 single-arm kettlebell swings/arm Specific Warm-up Row warm up then prep: 2 rounds: 7 Russian kettlebell swings 20 pulls on the rower – Rest 1:00 between rounds. Metcon Metcon (Calories) 5 x 4:00 rounds: 30 Russian KB

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs (wide grip) 20 alternating plank shoulder taps 5 elbow-to-instep/side :30 counterbalance plate squats – Hold the bottom of each squat for :02. 1 set: 10 PVC pass-throughs (moderate grip) 20 alternating plank shoulder taps 6 alternating Samson stretch lunges :30 counterbalance plate squats – Hold

CrossFit Templum – CrossFit Warm-up 1 round: Partner 1 | 1:00 on machine of choice, slow Partner 2 | 1:00 on machine of choice, slow 10 leg swings/leg 10 alternating plank shoulder taps 10 lateral leg swings/leg 5 push-ups from the knees 10 arm swings 5 push-ups 10 alternating Cossack squats 5 burpees, slow 10

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter row, bike, or run :30 alternating back rack lunges, PVC :30 push-ups (from knees as needed) :30 air squats :30 burpees :30 PVC good mornings :30 PVC pass-throughs Specific Warm-up Clean and Jerk Prep Strength Clean and Jerk (10:00 clock build to heavy single 1 clean and

CrossFit Templum – CrossFit Warm Up Coaches choice Partner Metcon This is Dumb…. (AMRAP – Rounds and Reps) AMRAP 20 50 Box Jump Overs 40 DB Up Down DL (50\35) 50 DB Box Step Ups 40 Alt Hang DB Power Cleans *Split Reps However

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog AMRAP 4: 5 Kang squats 10 alternating hamstring scoop stretches 5 up-downs 10 alternating Cossack squats Specific Warm-up Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor

CrossFit Templum – CrossFit Warm-up 3 sets: :20 jumping jacks :20 mountain climbers :20 wide-stance air squats Dynamic stretching 1 set: 5 elbow-to-instep/leg 10 alternating scorpion stretches 10 lying hip crossovers 10 alternating Samson stretches Squat therapy Every :30 for 10 sets: 1 wall-facing squat – Hold the bottom for :05 before standing. Specific Warm-up

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row or bike 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 push-ups Specific Warm-up Double under and burpee prep 5 slow up-downs :10 rest 5 fast up-downs :10 rest 5 slow burpees :10 rest 5 fast burpees Mini Rd: 5