Announcements
🏋️♀️ December 21 & 26 – Annual 12 Days of Christmas WOD
🎄December 24 + 25 – Closed (12 days home version)
⛄️December 26 9am and 10am classes only
🎉December 31 – Closed
🥳 January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm-up
1 set:
:40 inchworms with a push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20-:30 between movements.
Specific Warm-up
Movement Prep:
Hang Power Clean, Shoulder to Overhead, Pull-ups and bar over burpees
build weight on barbell*
Metcon
Metcon (4 Rounds for reps)
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Intermediate: 65/95# & 6 pull-ups
Beginner: 35/45# & 6 jumping pullups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we will switch to the 2025 weightlifting cycles.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
