Announcements
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
Fall Templum Newsletter: https://bit.ly/3GvB3Y4
CrossFit Templum – CrossFit
Warm up
AMRAP 5:
50-ft shuttle run
15 plate ground-to-overheads (10/15 lb)
50-ft shuttle run
10 alternating overhead lunges (10/15 lb)
Specific Warm Up
Movement Prep and Build up:
3 sets:
10 push jerks
4 sumo deadlift high pulls
– Add load each set.
Pull-up Progression
Metcon
Metcon (Time)
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
RX+ 75/115
Intermediate: 55/75 and pullups
Beginner: 45/65 and ring rows
Work Your Weakness (Strength;Skill;Stamina)
Deadlift (2-2-2-2-2-2-2)
– Perform a new set every 2:00.
– Increase the loading across as many sets as possible.
– Rest with the remaining time in the interval.
– Each set should feel relatively heavy. Begin your first set around 70% of your best deadlift.
