November 2024

CrossFit Templum – CrossFit Warm-up 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Specific Warm-up Setup: 1) Feet between hips and shoulder-width 2) Hands outside legs […]

CrossFit Templum – CrossFit Warm-up 3 sets: :30 row, easy :20 row, moderate pace :10 row, fast pace 2 sets: 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches Specific Warm-up Deadlift Setup: 1) Feet between hips and shoulder-width 2) Hands outside

CrossFit Templum – CrossFit Warm-up Metcon Thanksgiving with the Girls (Time) In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. *No Partner* Solo For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20 Air Squats Helen’s House 400

CrossFit Templum – CrossFit Metcon Bodyweight Burner (Time) 200 Double Under 150 Air Squats 100 Push-ups 50 Burpees

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200-meter run, faster PVC switch warm-up game Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats Specific Warm-up Kettlebell sumo deadlift high pull prep Kettlebell carry practice 1 set: 10 kettlebell sumo deadlift

CrossFit Templum – CrossFit No Classes today! Happy Thanksgiving Templum Family 🦃 Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 bike 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 air squats 10 kip swings Specific Warm-up Double under progression and practice Toes to bar prep Thurster prep 2 rounds: 5 thrusters 2 toes-to-bars 5 double-unders – Build in thruster load and use workout

CrossFit Templum – CrossFit Metcon 5k Run (Time) Max Effort 5k Run

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 1 set: 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 1 set: 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 1 set: 10 burpees 10 kettlebell swings (American swings) Specific Warm-up Burpee Pull-up

CrossFit Templum – CrossFit Warm-up 1 set: :30 inchworms :30 push-ups :30 alternating Cossack squats :30 shoulder presses – Hold the bar overhead for at least :01 at the top of each rep. 1 set: :30 inchworms :30 push-ups :30 air squats :30 push presses – Hold the bar overhead for at least :01 at