October 2024

CrossFit Templum – CrossFit Warm-up 50 feet of each: Jog x 3 laps Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) Specific Warm-up Kettlebell Swing and […]

CrossFit Templum – CrossFit 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″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch

CrossFit Templum – CrossFit Metcon (Time) 1 set: :30 jumping jacks 5 hip flexor to hamstring stretch/side :30 plank hip taps (same side) 1 set: :30 mountain climbers 10 push-ups :30 active bar hang 1 set: :30 burpees 10 alternating Samson stretches 10 scap pull-ups Specific Warm Up: 1 set: 10 walking overhead plate lunges

CrossFit Templum – CrossFit Warm-up The CrossFit warm-up 1 set: 200-meter jog 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Specific Warm-up Handstand Pushup Drills and prep: 1 set: 200m run 3-5 strict hspu Metcon Metcon (Time)

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretch – Switch after partner 1 finishes the row. Med-ball toss warm-up 1 set: :30 back-to-back twist passes/direction :45 granny tosses :45 chest passes :30 side tosses, right :30 side tosses, left :45 roll passes :45 overhead throws

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretch – Switch after partner 1 finishes the row. Med-ball toss warm-up 1 set: :30 back-to-back twist passes/direction :45 granny tosses :45 chest passes :30 side tosses, right :30 side tosses, left :45 roll passes :45 overhead throws

CrossFit Templum – CrossFit Warm-up 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast up, fast down) 1 set: 10 ring rows 20 med-ball thrusters 30 med-ball Russian twists 10 ring rows 20 med-ball thrusters Specific Warm-up Thruster Prep and Pull-up drills Build and

CrossFit Templum – CrossFit Warm-up 1 set: 5 inchworm + push-ups 5 over/under-the-fence/direction 100-meter jog 1 set: 5 push-ups from the knees 5 elbow-to-instep/leg 100-meter run (faster) 1 set: 5 push-ups :20 Samson stretch/leg Run test 1 set: 400-meter run Specific Warm-up Hang Clean Prep and build: 2-3 sets: 3-5 push-ups 5 hang power cleans

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter jog 10 toe touches 10 calf raises 10 unweighted good mornings 5 inchworm + 1 push-ups Specific Warm-up Double under practice 5mins Strength Strength Metcon Metcon (Time) 10 rounds for time: 30 double-unders 3 deadlifts (205/315 lb)Intermediate: 155/225# Beginner: 65/95# 50 singles Work Your Weakness (Strength;Skill;Stamina) Metcon

CrossFit Templum – CrossFit