Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
1 set:
:30 Samson lunges
:30 bent-over rows (empty bar)
:30 air squats
:30 shoulder presses (empty bar)
:30 scap pull-ups
Specific Warm-up
Thruster Prep:
6 full-grip front squats
6 wide-stance push presses
6 thrusters, pause overhead
6 cycling thrusters
CTB Pullups
3 kip swings + 3 kips
5 small reps followed by 3 big reps.
3 kipping pull-ups
3 chest-to-bar pull-ups
3 chest-to-bar pull-ups
Metcon
1 round:
3 thrusters
3 chest-to-bar pull-ups
– Use workout load.
Metcon (AMRAP – Reps)
AMRAP 7: 3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups
Intermediate: 55/75
Beginner: 35/45
Finisher
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (EMOM 12:
3 back squats )
– Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets).
– Take the barbell out of a rack if available.
