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CrossFit Templum – CrossFit Metcon (AMRAP – Rounds and Reps) Warm Up: :30 row (easy) :30 alternating Spiderman stretches :30 row (easy) :30 alternating plank up downs :30 row (moderate) :30 Kang squats :30 row (fast) :30 burpee over bar Power Clean Progressions: 5 clean deadlift 5 down and finish 5 high hang muscle clean […]

CrossFit Templum – CrossFit Warm-up 3 sets: :30 bike/row (slow) :30 Samson stretch lunges :30 sit-up progression :30 air squats – Rest :15 between movements. Specific Warm-up 3 sets: :30 bike/row (increasing paces) – Rest 1:30 between sets. – Build in pace to 90-95% effort. Metcon Metcon (5 Rounds for time) Every 4:00 for 5

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 1 set: 10 box step-ups 10 hand-elevated push-ups on a box 10 kettlebell sumo deadlifts 1 set: 10 tuck jumps 5 single-arm kettlebell presses, right 5 single-arm kettlebell presses, left 10 Russian kettlebell swings 1 set: 10 box jumps 5 single-arm kettlebell push

CrossFit Templum – CrossFit Warm-up 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set. Specific Warm-up 4-5 sets: 3 front squats – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Strength Front Squat (3-3-3-3-3) Work Your Weakness (Strength;Skill;Stamina)

CrossFit Templum – CrossFit Warm-up 1 set: 3:00 row 1 set: :30 mountain climbers 5 inchworms + 1 push-up/rep 5 kettlebell windmills/arm 1 set: :30 up-downs 10 single-arm kettlebell swings, right 10 single-arm kettlebell swings, left 1 set: :30 burpees 10 single-arm kettlebell presses, right 10 single-arm kettlebell presses, left Specific Warm-up Set 1: Cue

Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Warm-up 2 sets: :20 jumping jacks 10 unweighted good mornings 10 walking lunge steps 5 push-ups, slow 5 push-ups, fast 10 kb deadlifts 10 kb russian swings Metcon Option to do Hero WOD

Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No Measure) Warm up 1 set (everyone) 10 Leg swings f/b l/r 10 push up to down dog 10 singles 10 air squats 10 kb deadlifts 10 db push press 5

Announcements Labor Day Monday Normal classes canceled. Join us for “Pizza Helen” and Open gym 9am & 10am CrossFit Templum – CrossFit Saturday Warmup (No Measure) Warm up 1 set (everyone) 10 Leg swings f/b l/r 10 push up to down dog 10 singles 10 air squats 10 kb deadlifts 10 db push press 5

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 single-leg toe touches Specific Warm-up KB swing & Double under prep and practice. Then… 2 round: 6 Russian kettlebell swings 10 double-unders – Use workout variations. Metcon Metcon (Time) For time:

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 10 inch worms 10 alternating plank reach-throughs 10 alternating Cossack squats 10 hand-release push-ups 10 air squats 20 mountain climbers 20 high knees 20 butt kickers 1 set: 100-meter run (easy) 10 med-ball front squat 1 set: 100-meter run (moderate) 10 med-ball push presses