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CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 kettlebell deadlifts 50-ft single-arm kettlebell overhead carry/arm 5-10 single-arm kettlebell swings/arm Specific Warm-up Row warm up then prep: 2 rounds: 7 Russian kettlebell swings 20 pulls on the rower – Rest 1:00 between rounds. Metcon Metcon (Calories) 5 x 4:00 rounds: 30 Russian KB […]

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs (wide grip) 20 alternating plank shoulder taps 5 elbow-to-instep/side :30 counterbalance plate squats – Hold the bottom of each squat for :02. 1 set: 10 PVC pass-throughs (moderate grip) 20 alternating plank shoulder taps 6 alternating Samson stretch lunges :30 counterbalance plate squats – Hold

CrossFit Templum – CrossFit Warm-up 1 round: Partner 1 | 1:00 on machine of choice, slow Partner 2 | 1:00 on machine of choice, slow 10 leg swings/leg 10 alternating plank shoulder taps 10 lateral leg swings/leg 5 push-ups from the knees 10 arm swings 5 push-ups 10 alternating Cossack squats 5 burpees, slow 10

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter row, bike, or run :30 alternating back rack lunges, PVC :30 push-ups (from knees as needed) :30 air squats :30 burpees :30 PVC good mornings :30 PVC pass-throughs Specific Warm-up Clean and Jerk Prep Strength Clean and Jerk (10:00 clock build to heavy single 1 clean and

CrossFit Templum – CrossFit Warm Up Coaches choice Partner Metcon This is Dumb…. (AMRAP – Rounds and Reps) AMRAP 20 50 Box Jump Overs 40 DB Up Down DL (50\35) 50 DB Box Step Ups 40 Alt Hang DB Power Cleans *Split Reps However

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog AMRAP 4: 5 Kang squats 10 alternating hamstring scoop stretches 5 up-downs 10 alternating Cossack squats Specific Warm-up Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor

CrossFit Templum – CrossFit Warm-up 3 sets: :20 jumping jacks :20 mountain climbers :20 wide-stance air squats Dynamic stretching 1 set: 5 elbow-to-instep/leg 10 alternating scorpion stretches 10 lying hip crossovers 10 alternating Samson stretches Squat therapy Every :30 for 10 sets: 1 wall-facing squat – Hold the bottom for :05 before standing. Specific Warm-up

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row or bike 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 push-ups Specific Warm-up Double under and burpee prep 5 slow up-downs :10 rest 5 fast up-downs :10 rest 5 slow burpees :10 rest 5 fast burpees Mini Rd: 5

CrossFit Templum – CrossFit Warm-up 50 feet of each: Jog x 3 laps Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) Specific Warm-up Kettlebell Swing and

CrossFit Templum – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch