Alexis

CrossFit Templum – CrossFit Warm-up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or bike. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg Specific Warm-up Double under practice & drills: 6 sets :30on.:30 off 2 sets: :40 calories on the machine […]

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats Specific Warm-up Barbell Drills: Hang Power Snatch Push Press SDHP Front Squats 1 sets: 5 hang

CrossFit Templum – CrossFit Warm-up Coaches Choice Metcon Hero Wod – CPD1070 (Time) Time Cap 25:00 ——————– RX+ Vest (20/14) RX (20/14) Scaled (14/10) ——————– ▫ Buy-in 1070m run Into 4 rounds of: ▫ 10 pull-ups ▫ 18 wall balls (20/14) ▫ 22 sit-ups ——————– Score = Time ——————– Row = 1250m Jumping pullups /Ring

CrossFit Templum – CrossFit Warm-up 1 set: 5-10 sit-ups 5 inchworm + push-ups 10 alternating Cossack squats 5-10 hand-elevated push-ups 1 set: 5-10 tuck-ups 10 up-downs 10 sumo stance squats 5-10 push-ups 1 sets: 5-10 V-ups 10 up-downs to a 6-inch target 10 air squats 5-10 pike push-ups Specific Warm-up Toes to bar, Burpee, and

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 10 unweighted good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, or ski Specific Warm-up Deadlift prep… Build-up: 4 sets: 3 deadlifts – Lift every 2:00, starting light and building to starting weight. Strength Deadlift (3-3-3-3-3) Beginners: Complete sets

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :10 Samson stretch/leg :30 mountain climbers :10 Cossack squat stretch/leg Specific Warm-up EMOM 5: 5 reps of wall-facing squats – :03 down, :03 hold, then stand. Metcon Metcon (AMRAP – Reps) 10 x 1:00 rounds: 5 back squats 65-70% Max-reps ring dips – Rest 1:00

CrossFit Templum – CrossFit Warm-up 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 1 set: 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 1 set: 100-meter run (slow) 100-meter

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 ring rows 10 push-ups to down dog 10 alternating Spiderman stretches 1 set: :30 single-unders 10 kip swings 10 shoulder presses (PVC or empty barbell) 10 alternating lunges 1 set: :30 double-unders 10 kipping pull-ups or jumping pull-ups 10 shoulder presses (PVC or empty

CrossFit Templum – CrossFit Metcon (3 Rounds for time) 3 Rounds (with a Partner) for Time 33 Pull-Ups 60 Double-Unders (each) 33 Thrusters (75/55 lbs) 60 Double-Unders (each) 33 Burpees 60 Double-Unders (each) 33 V-ups 60 Double-Unders (each)1 person working at a time Double-unders will be done together

CrossFit Templum – CrossFit Warm-up 3 sets: 15 jumping jacks 10 sit-ups, tuck-ups, or V-ups 5 wide stance inchworm + push-ups Specific Warm-up Deadlift and sumo deadlift prep… Metcon (Weight) Every 2:00 for 5 sets: 3 sumo deadlift 2 sumo deadlift + shrug 1 sumo deadlift high pull – Build in load if the technique