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
4 sets
:30 row, bike, or ski (sub single-under speed steps for machines)
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
Specific Warm-up
Push Press Progressions & Build:
4-5 sets:
5 push presses
• Increase load across all sets.
• The last set should be just lighter than the first desired working set.
Strength
Push Press (5-5-5-5-5)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets for load:
10 weighted strict dips
20 double-dumbbell bench presses
30 weighted hip extensions
– Rest 2:00-3:00 between sets.
– Use loads that allow you to complete the reps in 3 sets or less.
– Increase or decrease the loading as needed.
– Perform ring dips or straight bar dips.
– If you are unable to add load to the dips, use a band or feet for assistance.
