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:
10 arm swings across
10 arm swings overhead
10 torso twists
10 alternating hamstring scoops
20 high knees
20 butt kickers
30 jumping jacks
20 up-downs
10 burpees
Specific Warm-up
1 set: 200-meter run, slow
25ft alternating hamstring scoops
2 sets:
:20 running position drill per leg
25ft. lean and pull drill
25ft. running falling drill
100-meter run – Practice maintaining a figure-4 body position on each run.
1 set: 200-meter run, faster
Tester:
2 rounds:
6 burpees
200-meter run
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Burpees
* Run 400 meters after each set of burpees.
Intermediate Same
Beginner:
25-20-15-10-5:
Burpees
– Run 200 meters after each set of burpees.
Work Your Weakness (Strength;Skill;Stamina)
Weighted Pull-ups (7 sets:
3 weighted pull-ups )
– Rest 1:00-2:00 between sets. – Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets. – Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups. – If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
