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Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 single-unders Specific Warm-up Beginner: single-unders Intermediate: single-single-crossover. Advanced: unbroken crossovers. FAULTS CORRECTIONS The rope didn’t cross completely. “Cross your arms elbow-to-elbow.” […]

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up 2 sets: 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 PVC around-the-worlds 5 push-ups to down dog 10 PVC snatch grip behind the neck presses Specific Warm Up PROGRESSION & FOCUS Setup Wide grip, hook grip, feet under the hips,

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up 2 rounds: 10 back-to-back twist pass 10 granny toss 10 bounce pass 10 chest pass 10 side toss, right 10 side toss, left 10 roll pass 10 squat throw Specific Warm Up DOWN BACK Shuttle run Shuttle run Samson lunge Spiderman and reach Shoo the turtles Quad

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm Up 3 sets: :30

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up Set 1: Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of 18-20 strokes per minute

CrossFit Templum – CrossFit Warm-Up 3 ROUNDS 5/5 SA KB Swings 5/5 SA KB High Pulls 5 Burpees 5 Kip Swings 5 Kipping Knee Raises (Rd 2-3: 5T2B) Specific Warm Up KB Snatch Movement Prep Partner Metcon Bend & Raise (2 person teams) (Time) 40 KB Snatches (53/35) (35/26) 20 Synchro Burpees 40 T2B 40

CrossFit Templum – CrossFit Warm-Up 1 set: 1:00 bike, row, or SkiErg 10 air squats 10 push-ups to down dog 1 set: 1:00 bike, row, or SkiErg 10 DB front squats 10 deficit push-ups – Place hands on the DBs for the deficit push-ups. 1 set: 1:00 bike, row, or SkiErg 10 DB push presses

CrossFit Templum – CrossFit Warm-Up 50 ft of each, then jog back: Jog (2x) Skipping high knees Butt kickers Lateral jumping jacks/side Karaoke/side 10 Samson stretch lunges (jog the remaining distance) Bear crawl Backward bear crawl Specific Warm-up 2 sets: 1:00 bike/row/run (easy) – Rest :30 :40 bike/row/run (moderate) – Rest :30 :20 bike/row/run(hard) –

CrossFit Templum – CrossFit Warm-Up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 20 forward and back leg swings (10 each leg) Specific Warm-up POWER CLEAN PROGRESSION/FOCUS 10 high hang muscle cleansTorso stays vertical, drive and shrug before pulling with the elbows. 10 high hang power cleansTorso stays

CrossFit Templum – CrossFit Warm-Up 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Specific Warm-up Pull=up Progressions and build. Metcon (Weight) 5 sets for load: 1 strict weighted pull-up – Rest exactly 1:00 between sets.Score best rep