Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes the row then switch. High Knees Up-Downs Lunges Push-ups Wall Facing OH Squats Strength Shoulder Press (5-5-5-5-5 (TEMPO) ) 2 second press 2 second reset hold Specific Warm-up Warm-up (No […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Partner A: Rows to 100m then gets off the rower and perform the movement and number of reps listed below. • Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 3:00 Clock 5 PVC Pass Throughs 4 Alternating Overhead Lunges 5 Good Mornings 4 Muscle Cleans Movement / Focus 1) Snatch Grip Push Press // Lockout Arms 2) Overhead Squat // Slowly increase depth from 2″ down to a full squat each

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warmup: Partner A Rows 100meters Partner B performs the following until Partner finishes the row then switch. High Knees Up-Downs Lunges Push-ups Wall Facing OH Squats Strength Shoulder Press (5-5-5-5-5 (TEMPO) ) 2 second press 2 second reset hold Specific Warm-up Warm-up (No

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Trash Yard” Game 3x 90 seconds Then…5mins of: Squat Therapy 5-10 reps and increase difficulty Specific Warm-up Warm-up (No Measure) Cardio Interval Prep: *Goal is to increase pacing ea. set* 6 sets :20 seconds work :20 rest Metcon Metcon (2 Rounds for time) Every

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Back Squat (6-5-4-1-1) 6@65% 5@ 75% 4@80% 1@90% 1@95% Metcon Timothy Haskell (Time) 4 Rounds for Time 18 Overhead Squats (115/85 lb) 18 Toes-to-Bars

CrossFit Templum – CrossFit View Public Whiteboard () Nightmare on Templum Street (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Partner Rowling (No Measure) 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 1) Bear Crawl 2) Walking Lunge 3) Crab Walk 4) Spiderman Crawl 5) Bunny Hops 6) Side Shuffle Specific Warm-up Warm-up (No Measure) DB Snatch Review: 1 Set x 10 Alternating Reps (lightweight) • Demo transitioning in the air 1

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Snatch (1-1-1-1-1-1-1) Squat Snatch working at 55-65% of your one rep max. Metcon Metcon (AMRAP – Reps) 6 Min AMRAP 200m medball overhead carry 20/14 500/400m row Max pullups rx+ Ring rows/banded rx 2 min rest 6 min AMRAP 400m run