Announcements
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
Fall Templum Newsletter: https://bit.ly/3GvB3Y4
CrossFit Templum – CrossFit
Warm Up
2 sets:
30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
:30 plank
Specific Warm Up
Double under practice
Hang Clean prep
GHD prep
Metcon
Metcon (Time)
For time:
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
Intermediate: 2min practice dubs
50 hc, 30ghd, 50pp
Beginner: 100 singles, 35/45# bar 50 reps, 30 abmat situps
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (5-5-3-3-1-1-1)
– Perform a set every 3:00.
– Increase load across as many sets as possible.
– Begin the first set around 60-70% of your 1-rep-max front squat.
– Rest with your remaining time in the 3:00 interval.