November 2024

CrossFit Templum – CrossFit Warm Up (No Measure) Partners Alternate :30 on Row until 2:00min THEN… 3 ROUNDS 5/5 DB Strict Press (RD3: 5/5 DB Push Press) 5/5 Hang DB High Pull (RD3: 10 Alt Hang DB Snatches) 10 Up Downs (RD3: 5 Up Down to Target) THEN… Partners Alternate :30 on Row until 2:00min […]

CrossFit Templum – CrossFit Warm-up On a 6:00 clock: 20 jumping jacks 10 single-arm dumbbell presses/arm 10 scap pull-ups 5 burpees Specific Warm-up CTB Pullup progression and HS walk practice 10mins Metcon Metcon (Time) 5 rounds for time: 15 chest-to-bar pull-ups Handstand walk (25 ft) RX+Intermediate: 10 pullups and 20 handstand shoulder taps RX Beginner:

CrossFit Templum – CrossFit Warm-up 2 sets: 20 jumping jacks 30 alternating mountain climbers 10 PVC pass-throughs 5 elbow-to-instep/leg 10 calf stretches/leg 10 counterbalance plate squats Specific Warm-up Snatch Prep and build Skill & Strength Snatch (10mins to build to heavy single) Metcon Metcon (AMRAP – Reps) AMRAP 15: Snatch (125/185 lb) RX+ – Every

CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders 10 alternating Spiderman stretches 7 wall-facing squats 1 set: :30 single-single-double-unders (or attempts) 10 push-ups to down dog 7 wall-facing squats 1 set: 1:00 jump rope practice 10 leg swings across the body/leg 10 leg swings front to back/leg 7 wall-facing squats Specific Warm-up Wall Ball

CrossFit Templum – CrossFit Warm-up 1 set: :30 row (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 5 air squats, slow 1 set: :30 row (moderate pace) 10 push-ups from the knees :30 active bar hang 5 air squats, faster 1 set: :30 row (fast pace) 10 single-arm dumbbell shoulder presses/arm

CrossFit Templum – CrossFit Warm up AMRAP 5 with a partner: 10 synchronized high knees in place 5 leg swings/ leg 10 synchronized walking lunges 5 cobra stretch to downward dogs 5 synchronized step-ups (any height) CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second dead hang X2 100 m run 5 Deadlifts / Clean grip / Snatch grip 5 Scap Pull ups X2 20 jumping jacks 5 High pulls 5 Kip Swings X2 5

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second dead hang X2 100 m run 5 Deadlifts / Clean grip / Snatch grip 5 Scap Pull ups X2 20 jumping jacks 5 High pulls 5 Kip Swings X2 5

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 ———— Partner #1 Partner #2 Partner #3 15 Second dead hang X2 100 m run 5 Deadlifts / Clean grip / Snatch grip 5 Scap Pull ups X2 20 jumping jacks 5 High pulls 5 Kip Swings X2 5

CrossFit Templum – CrossFit TEAMS OF 2 – Warmup (AMRAP – Reps) ATHLETES – Barbell 45/35 – Jump rope Repeat as many times as needed 15:00 ———— Partner #1 Partner #2 20 Second dead hang 5 Deadlifts / Clean grip / Snatch grip 10 Scap Pullups 5 High pulls 10 Kip Swings 20 BTN Elbow