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
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 KB swings to eye level
– Rest :20.
:40 burpees
– Rest :20.
Specific Warm-up
SUMO DEADLIFT HIGH PULL & TOES TO BAR PREP
2 sets: Build up
5 sumo deadlift high pulls
Metcon
Metcon (Time)
For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars
Intermediate: 55/75
Beginner: Knees to chest
Skill
EMOM 10: (From rack, build weight)
5 barbell good mornings
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (EMOM 12:
2 front squats)
– Increase loading across as many sets as possible.
– Begin the first set around 70-75% of your best front squat.
– Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets). This percentage should be slightly higher (closer to 80-85%).
