October 2024

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 alternating scorpion stretches :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 1 set: :30 burpees to a plate 10 walking lunges :30 active bar […]

CrossFit Templum – CrossFit Warm-up 3 sets: :30 up-downs to a target (6 in) :10 rest :30 mountain climbers :10 rest Specific Warm-up Power Clean & Thruster Prep Build in load to prep for strength work Every 2:00 for 5 sets: 2 power cleans 2 thrusters build to 1st set for workout Strength Metcon (Weight)

CrossFit Templum – CrossFit Warm-up 100m run 10 bootstrapper squats 10 step-ups 10 Scap retractions 5 pushup down dogs 100m run 10 scorpion stretches 10 step-ups 10 kip swings :30 handstand hold 100m run 10 groiners 10 box jumps 10 ring rows 3-5 negative handstand pushups Specific Warm-up Exercise prep: Box Jumps Pullups HSPU Counter

CrossFit Templum – CrossFit Warm-up 100m run 10 bootstrapper squats 10 step-ups 10 Scap retractions 5 pushup down dogs 100m run 10 scorpion stretches 10 step-ups 10 kip swings :30 handstand hold 100m run 10 groiners 10 box jumps 10 ring rows 3-5 negative handstand pushups Specific Warm-up Exercise prep: Box Jumps Pullups HSPU Counter

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 1 sets:

CrossFit Templum – CrossFit Warm-up Ploymetric Warm-up: Approx :30on and :30off Calf raises Plate toe taps Plate Step-up Drop and land off plate Step up + squat landing Box jump + step down Box jump + slow rebound Multiple box jumps Specific Warm-up Low Ring Muscle up transition drills: 5 Push-ups then 5 push ups

CrossFit Templum – CrossFit Warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or bike. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg Specific Warm-up Double under practice & drills: 6 sets :30on.:30 off 2 sets: :40 calories on the machine

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats Specific Warm-up Barbell Drills: Hang Power Snatch Push Press SDHP Front Squats 1 sets: 5 hang

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon Hero Wod – CPD1070 (Time) Time Cap 25:00 ——————– RX+ Vest (20/14) RX (20/14) Scaled (14/10) ——————– ▫ Buy-in 1070m run Into 4 rounds of: ▫ 10 pull-ups ▫ 18 wall balls (20/14) ▫ 22 sit-ups ——————– Score = Time ——————– Row = 1250m Jumping pullups /Ring

CrossFit Templum – CrossFit Warm-up 1 set: 5-10 sit-ups 5 inchworm + push-ups 10 alternating Cossack squats 5-10 hand-elevated push-ups 1 set: 5-10 tuck-ups 10 up-downs 10 sumo stance squats 5-10 push-ups 1 sets: 5-10 V-ups 10 up-downs to a 6-inch target 10 air squats 5-10 pike push-ups Specific Warm-up Toes to bar, Burpee, and