January 2025

CrossFit Templum – CrossFit Warm-up 100m jog 10 scap retractions 10 empty bar good mornings 20 single unders 100m run 10 kip swings 10 empty bar deadlifts :30 single, single, double 100m sprint 5 kipping pullups 10 deadlifts w/light load :30 double unders or practice Strength Deadlift (12mins to build to a heavy set of […]

CrossFit Templum – CrossFit Warm-up 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30 hard row :30 plank hold Specific

CrossFit Templum – CrossFit Warm-up 1 set: :30 easy row :30 moderate row :30 easy row :30 hard row 6 alternating Samson stretches 10 unweighted good mornings :20 hollow hold 1 set: :30 moderate row :30 hard row 6 alternating Cossack squat stretches :20 plank hold 1 set: :30 hard row :30 plank hold Specific

Announcements Normal Schedule tomorrow. MLK WOD CrossFit Templum – CrossFit View Public Whiteboard Warm-Up 10 deadlifts (empty bar) 10 air squats 10 scap retractions 10 muscle cleans 10 kip swings 10 med ball thrusters 5 power cleans 5 squat cleans 5 kb swings eye level 5 ring rows or strict pullups 5 wall balls Mini

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. Specific Warm-up Pike shoulder taps Elevate your hips by placing your knees or

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter run :30 mountain climbers 10 good mornings 10 shoulder presses :30 up-downs 10 back-rack alternating lunges 10 behind-the-neck shoulder presses :30 burpees – Use a PVC or empty barbell for one or both rounds. Specific Warm-up

CrossFit Templum – CrossFit TEAMS OF 3 – Warmup (AMRAP – Reps) ATHLETES – Box – KB ———— Everyone together 20 Jumping jacks 10 Superman arch-ups 20 Hollow hold – hand passes 10 Cat Cow into 1 Round PARTNER 1 PARTNER 2 PARTNER 3 :20 Dead hang x 2 5 KB Deadlift 5 Push up

CrossFit Templum – CrossFit Warm-up On a 6:00 clock: Partner 1 | 100-meter jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups, and Samson lunges – One partner runs and jumps rope while the other AMRAPs one movement at a time. Specific Warm-up 1 set: 5 overhead squats 5 behind the neck

CrossFit Templum – CrossFit Warm-up 1 set: 5 elbow-to-instep/leg 10 reach, roll, and lift 20 lying hip crossovers 10 shoo the turtles 5 inchworms Specific Warm-up Deadlift Prep 3 sets: 5 deadlifts – Build in load to workout weight. Mini round 1 round: 200-meter row 8 deadlifts – Use workout load. Metcon Metcon (5 Rounds

CrossFit Templum – CrossFit Warm-up 1 round: :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 inchworms 1 round: :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups from the knees 1 round: :20 jumping jacks :20 Samson stretch/leg :20 tuck-ups 5 hand-release push-ups Specific Warm-up Bar Mu Prep and drills 2