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 jumping jacks
10 DB RDLs
10 DB goblet squats
5 single-arm DB shoulder presses/arm
1 set:
:30 up-downs
10 DB bent-over rows
5 single-arm DB thrusters/arm
5 DB windmills/arm
1 set:
:30 burpees
5 DB complexes/arm
– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill
Specific Warm-up
Handstand Push-up Progression and Practice: 10mins
Pike Pushup
Handstand Hold
HS negative
tripod hold
Jumping Squat (simulate open hips)
Kipping HSPU
Deadlift build up
Strength
Deadlift (On an 8:00 clock:
Build to a heavy set of 3 deadlifts)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7 handstand push-ups
7 deadlifts (155/225 lb)
Intermediate: 5 HSPU & 105/155
Beginner: 65/95 & Double DB Push presses
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (7 sets for load:
3 bench presses)
– Lift once every 3:00.
– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 75-85% of your 1-rep max bench press.
– Rest with your remaining time in the 3:00 interval.
