Alexis

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 AMRAP 10 Abmat Sit Ups 5 Scap Pull Ups 3 Jumping Pull Ups 5 Single Arm Ring Rows (each) 3 Up Downs to Bar – then: Teaching/Set Up for Gymnastics Workout Prep: 1 Round: 4 GHD Sit-Ups (or V-Ups) 4 Chest to Bar 4 […]

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Air Bike Workout (Time) Air Bike Workout: Part 1: 3 Sets 3 Min at RPE5

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2 Rounds: 30-second Easy Bike 8 Cossack Squats 3 Clean Deadlifts 3 Hang Muscle Cleans (With PVC / empty bar) 3 Front Squats (With PVC / empty bar) 3 Push Press (With PVC / empty bar) 3 Up Downs (With PVC / empty bar) -into-

CrossFit Templum – Templum Competitive Track Warm-up (No Measure) Ski or Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 easy Ski or Row Workout (Distance) Ski or Row Workout: 3 Sets 1:30 at RPE7 :30 at RPE3 1:00 at RPE8 :30 at RPE3 :30 at RPE9 :30 at RPE3

CrossFit Templum – CrossFit Workout Option 1 Home of the 49ers (Time) FREEDOM (RX): 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) INDEPENDENCE 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) LIBERTY 3 rounds 75 Single Unders 25 Sit Ups Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Coaches Choice: Workout Super Bowl 60 (AMRAP – Rounds and Reps) 🕒 For Time: AMRAP 25: 60 Cal row (Handstand Hold) 60 Push-ups 60 DB Snatches 50/35# 60 Box Jumps 24/20″ 60 Toes to bar🔹 Part 1 – 60 Calorie (With Handstand Hold) 60 Total Calories

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) 10 minute AMRAP x Station Station 1: A- 12/20 cal Ski B- Sled Push C- 15 Deadlift (125/185) Station 2: A- 12/20 cal Row B- Sled pull C- 15 BB Hang clean (65/135) Station 3: (B/C stay moving till A done) A- 400m run B- Burpee box jump

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: Banded 7’s -into- 9:00 AMRAP 30-second Row 5 Scap Pull Ups 5 Single Arm Ring Rows (each) 5 Toe Assist Ring Muscle Ups 5 Wall Balls Workout Prep: 1 Round 5 Wall Balls 5/4 Calorie Row 1 Muscle Up Workout Crossfit Games Open 20.5

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 4 minute jog -into- Animal walks: (10 yards) Bear Walk Crab Walk Elephant Walk Seal Walk Skill Air Squats Alternating Leg V-ups Push-ups Metcon (AMRAP – Rounds and Reps) Teams of 2 10:00 AMRAP 10 Synchro Alternating Leg V-Ups 10 Synchro Air Squats 5 Synchro Push-ups THEN: wheelbarrow

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm up 4 Sets 12/10 Calorie Air Bike 20 Walking Lunges 15 PVC Bent Over Rows 10 Push Ups Skill DB Hang Clean and Jerk -Kids should work on technique and find weight to use during workout Metcon (Checkmark) 16 Min EMOM Min 1: Max calorie