January 2025

CrossFit Templum – CrossFit Warm-up 1 round with a partner: Partner 1 | :30 bike, row, or ski (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 bike, row, or ski (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 bike, row, or ski […]

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts Every 2:00 x 4 sets: :30 bike – Rest the remainder of each set. – Begin at a warm-up pace and progress to a 90% effort by the final

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks 5 inchworm + push-ups :20 Samson stretch/leg 10 alternating Cossack squats 10 Superman arch-ups 10 deadlifts Every 2:00 x 4 sets: :30 bike – Rest the remainder of each set. – Begin at a warm-up pace and progress to a 90% effort by the final

Announcements Open gym closing at 10:30am Join us for 12pm 5pm or 6pm classes today and back to normal schedule tomorrow. CrossFit Templum – CrossFit Warm up 3 mins on machine of choice Then 2 sets: :30 split squat hold/side 12 alt V-ups 10 hip airplane/side 10 banded good mornings Specific Warm-up 2 sets: 16

CrossFit Templum – CrossFit Warm-up 2 sets: :20 up-downs :10 rest :20 PVC good mornings :10 rest 2 sets: :20 burpees :10 rest :20 PVC snatch grip behind-the-neck presses :10 rest 1 set: 5 alternating elbow-to-instep/side Specific Warm-up Snatch Prep drills Skill & Strength Metcon (Weight) EMOM 8: 1 snatch pull 1 power snatch 1

CrossFit Templum – CrossFit View Public Whiteboard Warm-Up 4 sets: 25 Jumping Jacks :30 Dead bar hang 15 Push press (empty bar) 5 Back Squats (empty bar) Strength Push Press (10min to build to heavy set of 6) from the floor Metcon Breaking Bad John Curl (WOF WOD) (Time) 3 rds of: 25 Air Squats

CrossFit Templum – CrossFit Warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion stretches :30 jump

CrossFit Templum – CrossFit View Public Whiteboard Warm-up 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200-meter jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200-meter run, faster 10 alternating scorpion

CrossFit Templum – CrossFit Warm-up 2 sets: :30 easy row :30 moderate row :30 easy row :30 hard row 10 alternating scorpion stretches 5 dumbbell shoulder presses 5 jumping ring dips Specific Warm-up Ring dip and HS Pushup practice Metcon Metcon (Time) 4 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 row, bike, or ski. :30 mountain climbers 5 shoulder presses 5 good mornings :30 up-downs 5 push presses 5 deadlifts :30 burpees Strength Push Jerk (10min to build to heavy set of 3) Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5