Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7min CAP Partner 1 | :45 single-under Partner 2 | AMRAP squats 1 set w/ a partner: Partner 1 | :45 single-single-double practice Partner 2 | AMRAP 5 kip swings + 5 push-ups 1 set w/ a partner: Partner 1 | :45 […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :20 good morning + jumps – Rest :10 :20 air squats – Rest :10 :20 push-up to down dogs – Rest :10 Specific Warm-up Warm-up (No Measure) Snatch Progressions and Build up Strength Metcon (Weight) For Load: Muscle Snatch 1-1-1-1-1 Power

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (5×5) 5×5 all working sets at 75% Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 6: Min. 1 | :45 row (slow) Min. 2 | 8 RDL + 8 upright rows Min. 3 | :45 row (moderate) Min. 4 | 8 RDL + 8 presses Min. 5 | :45 row (hard) Min. 6 | 8 x (1 muscle

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike or Row Templum CLEAN Warm Up (No Measure) 2 rounds with empty barbell: 5 Hang to Shrug 5 Hang to High Pull 5 Muscle Clean 10 Alt BTN Elbow Punches 5 Kang Squats 5 Front Squat 5 Tall Drops Strength Hang

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 10 dip-drive 10 dip-drive, shrug 10 dip-drive, shrug, elbows high and outside 10 muscle snatches 10 overhead squats 10 hang power snatches 10 power snatches *informal skill work for Thurs Snatches* *2nd rd with empty barbell* Specific Warm-up Warm-up (No Measure)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 6: Min. 1 | :45 row (slow) Min. 2 | 8 RDL + 8 upright rows Min. 3 | :45 row (moderate) Min. 4 | 8 RDL + 8 presses Min. 5 | :45 row (hard) Min. 6 | 8 x (1 muscle

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets: :40 single-unders 10 medicine-ball deadlifts 10 medicine-ball squats 2 sets: :40 double-unders 10 medicine-ball squat cleans Clean and Jerk Progressions Strength Metcon (Weight) 7 sets for load: 1 clean and jerk Add up each set* Clean and Jerk (build to

Templum North – CrossFit View Public Whiteboard Warm-up Dynamic Warm Up (No Measure) 3 movements x 2 at 20 yards each Pick 1 from each movement Linear Movements- High Knee Walk High Knee Skip Butt Kick Backpedal Backward and Forward lunge walks Lateral Movements- Lateral Lunge Spiderman Upper Body- Jumping Jack Ski Jack Star Jumps

CrossFit Templum, Templum North – CrossFit View Public Whiteboard CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)