Friday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Set 1

10 Alternating Spiderman Stretch

10 Prone Arch-ups

10 Straight Leg Sit-ups

Set 2

20 Alternating Knee-to-Elbow in Plank

20 Hollow Rocks

20 Alternating V-ups

Specific Warm-up

Warm-up (No Measure)

POWER CLEAN

Progression // Focus

• Set up: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.

5 Reps at each step – led by coach

1) Clean Grip Deadlift // Hips and shoulders rise together as the athlete pulls the bar into their body.

2) Clean Deadlift + Shrug // Patient speed until the athlete gets to the thighs and then accelerates through a shrug.

2a) Hang Muscle Clean

2b) Alt Elbow Punches

3) Partial Front Squats // Rack position and foot position.

4) Hang Power Clean // Jump and land in a partial front squat. Focus on footwork and fast elbows.

5) Power Clean // Patient off the floor with an aggressive jump after the bar passes the knees. Focus on pulling the bar into the body at all times.

Strength

Power Clean (10 mins to find heavy single)

Specific Warm-up

Warm-up (No Measure)

POWER CLEAN TEST/PACING

1min

1 Power Clean every 10 sec (light/medium weight)

1min

1 Power Clean every 6 sec (medium weight)

** below workout weight

Warm-up (No Measure)

TOES TO BAR

Progression // Focus

:30-:60 sec each progression

1) Position on the Pull-up Bar // Grip and Active hang on bar

2) Kip Swing // Fast transition between hollow and arch body positions

3) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position

4) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the

back swing, lean back, and drive knees up

5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar // Knees up and

extend legs towards the bar

6) Multiple Toes-to-Bar // Continue to press down in the back swing

of each rep

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Power Cleans (205/145#) RX+

10 Toes-to-Bar

Intermediate: 155/105 RX

Beginner: 75/55# & Hanging Knee raises or Toes to something

SCALING OPTIONS:

T2B: 10 attempts, Knees-to-Armpits, Hanging Knee Raises, V-ups, Lying T2B, Sit Ups

PC: Load

Cool Down

Warm-up (No Measure)

3 Sets

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side

Work Your Weakness (Strength;Skill;Stamina)

Warm-up (No Measure)

4 sets:

10 Weighted Strict Pull-ups

– Rest 1:30 between sets

1 set:

Max Strict Chin-ups

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DONTAE “Prime Time” Smiley

COACH

I love me some fitness, pro wrestling and music! I believe to be the most elite version of YOU, that you can be; you have to give more, in order to do more, in order to be more of whatever you are trying to acheive! Google me!

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CrossFit Level 2 Certification

OZ Krakowski

COACH

I started CrossFit in 2012 and like many others got addicted to the methodology, to the community and to the physical and mental changes I have seen on myself. I complete my L1 CrossFit Trainer certificate in 2015 and the L2 In 2019. Most of all I love following athletes from when they show up on their first class not yet realizing their potential and then helping achieve greatness.

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CrossFit Level 2 Certification

Desiree Powell

COACH

Certified PT NASM since 2007 and L1 CrossFit since 2018. I absolutely love the art of fitness! I love it even more when I see others conquer their goals & completely surprise themselves. When I’m not encouraging our members to do another burpee, I love hanging with my family, Fiona (my fur baby) & exploring this beautiful earth! Outside of working out, my favorite escape is going & seeing how others around the world live out their everyday lives

CERTIFICATIONS

CrossFit Level 1 Certification

Lucas Siqueira

COACH

I am a Christian man, husband, son, brother, and coach. I am a former professional soccer player from Brazil and love Brazilian steakhouses and coffee. My favorite movements are running and pull-ups. Also, I think that the assault bike is evil. 

Cheers,

CERTIFICATIONS

CrossFit Level 1 Certification

Mickey Admony

COACH

I started my CrossFit journey in 2017 at Crossfit Templum, and have gained many  friendships, business partners and relationships for life. Let’s not forget to mention that I have also gained muscles!

With dedication and hard work I lost about 50lbs. I am surrounded by great coaches and people that push hard for themselves and for others. In 2019, I made the decision to become a coach and lead like they do.

ONE DAY OR DAY ONE , YOU DECIDE.

CERTIFICATIONS

CrossFit Level 1 Certification

Marc Jones

COACH

A lifelong technologist, I discovered CrossFit when I realized I needed to step away from the computer and get in shape.  Little did I know the impact it would have on my life, both physically and mentally.  Now I love sharing in the journey with others, whether it’s coaching or throwing down in a WOD together.

CERTIFICATIONS

CrossFit Level 1 Trainer

ERIC WRONA

OWNER / HEAD COACH

I have been in the fitness industry for 20+ years. I have a passion for helping others be the best they can be physically, mentally, and spiritually. One thing I can guarantee is that this place is like no other. I often tell my coaches that people don’t care how much you know until they know how much you care. CrossFit Templum embodies that day in and day out. We want you to be the best you you can be. When you get with the right people, in the right place, at the right time, miracles can and will happen. What are you waiting for? Come join the Templum Family. You won’t regret it.

CERTIFICATIONS

CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

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