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
1 set:
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
1 set:
10 med-ball front squats
10 alternating dumbbell deadlifts
10 med-ball push presses to target
10 alternating dumbbell deadlift + shrugs
10 wall-ball shots
Specific Warm-up
DB Snatch Progression
Then…
2 sets:
10 alternating dumbbell snatches
10 wall-ball shots
– Rest :30 between sets.
Metcon
Metcon (Time)
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
Intermediate: 20/35#
Beginner:10/15# 30 reps 10/14# ball
Finisher
Metcon (Time)
Accumulate 40 Turkish Get-ups with a partner. One person working at a time.
RX: 35/53
Intermediate: 20/35
Beginner: 10/15
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
10-8-6-4-2-4-6-8-10 reps for load:
Bench press
– Rest 2:00 between sets.
– Increase load across as many sets as possible.
– Begin the first set at 60% of your 1-rep-max bench press.
– Rest 2:00 between sets.
– Those without pegs or blocks should perform 7×3 with a 2-second pause at the bottom
