Alexis

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: :45 row (easy) :30 hollow hold :30 plank shoulder taps :30 PVC pass thru 1 set: :45 row (moderate) :30 hollow rock :30 push-ups :30 scap pull-ups 1 set: :45 row (hard) :30 alternating v-ups :30 ring support hold :30 kip […]

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up AMRAP 5: 7 up downs 14 ground to overhead (10-15 lb plate) 21 air squats Specific Warm Up DB technique and movement prep: 4 DB hang snatches, each arm 8 alternating DB hang snatches 8 alternating DB hang snatches 8 alternating DB snatches

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit 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

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm Up “Head Shoulders Knees & Cone” (No Measure) Warm Up (No Measure) 8min AMRAP 100m Run 20 Single Unders/Double Unders 5 Clean Grip Deadlift 5 Hang Muscle Clean 10 Alt Elbow Punches 5 Hang Power Clean Workout Choose one of the following: “BOGO”

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Metcon Closed for Thankgiving! Run a 5K for time and log your score. 5k Run (Time) Max Effort 5k Run

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 2 sets: 10 “T” push-ups 5 lateral lunges/side 5 DB/KB goblet squats 5 DB/KB pause goblet squats – Increase load for the squats each set. – Increase ROM on lunges and/or add load in 2nd set. 1 set: Squat Therapy 5 wall squats

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up On a 5:00 clock: 10 calf raises 10 high knees in place 10 alternating T-rotations in plank 10 single-arm overhead arm circles/arm Specific Warm Up Push Jerk Progression: 5 jump and land hands at side 5 jump and land hands at shoulders 10

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: 2:00 slow run, bike, row, or ski 2 sets: 10 PVC Pass throughs 10 PVC Good mornings 10 PVC Muscle snatches 10 PVC Shoulder presses Specific Warm Up Snatch or Clean and Jerk Burgener Drills: Then… 3 sets: 6 unbroken reps

Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 3 Rounds 5 Frog Jumps 5 Push Ups 5 Squat Jumps 5/5 DB Strict Presses 5 Kip Swings 3-5 Strict Pull Ups (Kip if you don’t have strict) Movement Prep and Coaching Partner Workout Trix Aren’t Just For Kids (AMRAP – Rounds and Reps) AMRAP

Announcements Templum’s Silent Night https://pp.events/aj5RzwZo CrossFit Templum – CrossFit Warm-up 8 sets: 20: slow row :10 fast row 1 set :20 wall-facing handstand hold 1 set :20 handstand hold 1 set :20 alternating shoulder taps in handstand against a wall Specific Warm Up 1 set of each: 15 pulls on the rower (easy pace). 15