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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

CrossFit Templum – CrossFit Warm-up 2 sets: 10 PVC pass-throughs 10 PVC good mornings 5 PVC overhead squats to above parallel 10 alternating box step-ups 5 box jumps Specific 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″

CrossFit Templum – CrossFit Warm-up 3 rounds of: 10 Groiners 10 Scorpions 10 Bootstrappers 2 rounds of: 10 empty bar deadlifts 10 AbMat Situps 10 Push-up down dogs Specific Warm-up Deadlift build-up: 3 sets of 5-8 reps Strength Deadlift (4×5 same weight all sets 65-75% 1RM) Metcon The OG Cathy Landry WOF WOD (AMRAP –