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CrossFit Templum – CrossFit Warm-up 2 rounds: Course-loop jog 5 plate deadlifts 5 shoulder presses 5 plate good morning (at the chest) 5 plate good morning (on upper back) :20 Samson stretch/side Specific Warm-up 1 round: :10 suitcase hold, right :10 suitcase hold, left :10 shoulder hold, right :10 shoulder hold, left :10 head hold […]

CrossFit Templum – CrossFit Warm-up 2 rounds: Course-loop jog 5 plate deadlifts 5 shoulder presses 5 plate good morning (at the chest) 5 plate good morning (on upper back) :20 Samson stretch/side Specific Warm-up 1 round: :10 suitcase hold, right :10 suitcase hold, left :10 shoulder hold, right :10 shoulder hold, left :10 head hold

CrossFit Templum – CrossFit Warm-up 2 sets: :20 jumping jacks 10 PVC shoulder presses 10 PVC good mornings 10 PVC pass-throughs Specific Warm-up Push Press Prep and build Push Press (7-7-7) – Build to workout weight or slightly over. Metcon Pushy Gwen (Weight) 15-12-9 reps for load: Push pressIntermediate: Same Beginner: Same Work Your Weakness

CrossFit Templum – CrossFit Warm-up 3 sets: 200-meter run 5 Spiderman stretches/side 5 Cossack squats/side 10 Russian kettlebell swings 10 kettlebell goblet squats Specific Warm-up Power Clean and Back Rack Build-up: 3 sets: 5 back squats 3 power clean – Partners trade-off for 3 sets each. – Build in load to workout weight. Partner Metcon

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 row, slow 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 kip swings 3 sets: Partner 1 | :20 row sprint – Partners 2 and 3 rest. Partner 2 | :20 row sprint – Partners 1 and 3 rest. Partner 3 | :20 row

CrossFit Templum – CrossFit Warm-up 2 sets: :20 Samson stretch/leg 10 hollow rocks 10 alternating reverse lunges 10 PVC pass-throughs :10 ring support hold 10 push-ups to down dog RING DIP 1 round: 5 foot-assisted ring dips Rest :30 3-5 strict ring dips Specific Warm-up Snatch and overhead squat prep Skill & Strength 3 sets:

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)