Alexis

CrossFit Templum – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) EMOM 8 Min. 1 | :45 Jumping jacks Min. 2 | :45 Cossack squats Min. 3 | :45 Burpees Min. 4 | :45 Wall squats Back Squat Review Strict Press Review Deadlift Review *2-3 set warm up every movement before starting […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Push Jerk (4-4-4-4) Strength Split Jerk (1-1-1-1) Metcon Clean Up Crew (Time) 40/30 cal row 10 Clean and Jerk 95/65 30/20 Cal row 10 Clean and Jerk 135/95 20/10 cal row 10 Clean and Jerk 165/115 10/5 cal row 5 Clean

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets :30 mountain climbers 10 ring rows :30 shoulder taps 5 dive bombers 2 sets 10 RDL 10 bent-over rows 10 high pulls 10 shoulder presses Strength Hang Power Clean (4-4-4-4-4) Metcon 8min MU practice and progression Metcon (Time) 3 rounds

Templum North – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 400 Meter Run 2x’s Through 10 min cap…. 5/5 Single leg KB Deadlift (focus control) 5 Jump air squats 5/5 plank reach to opposite toe Lateral Banded walks Down and back Quick 30 second burst on bike Strength Back Squat (8-5-3-1) 8-5-3-1 Back squat

CrossFit Templum – CrossFit View Public Whiteboard 12 Days of Christmas Home WOD (Time) 1- 100 yard run (no space? :30 sec high knees) 2- 5 yd bear crawls (10yds total) 3- standing broad jumps 4- candlestick roll ups (google it) 5- burpees 6- walking lunges 7- push-ups 8- sit-ups 9- mt. climbers 10- jump

CrossFit Templum, Templum North – CrossFit View Public Whiteboard 12 Day of Christmas 2.0 (Time) 12 Days of Christmas WOD 2.0 *Complete like the song* 1 – Clean and Jerk 185/125 2 – Muscle ups 3 – Strict Handstand Pushups 4 – Deadlifts 185/125 5 – Thrusters 95/75 6 – T2B 7 – Burpees 8

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set :30 jumping jacks 3 inchworms 15 knee push-ups 1 set :30 single-unders 3 inchworms with 2 hip taps 10 hand-release push-ups 1 set :30 fast single-unders 3 extended inchworms with 2 hip taps 5 dive bombers Specific Warm-up Warm-up (No

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () () Warm-up Warm-up (No Measure) 2 sets :20 up-down + broad jump Rest :10 :20 alternating jumping lunges Rest :10 EMOM 6: 3 High Box Jumps 2 sets 200-m Weighted Carry 30/20# – Sub 2:30 1 set 6 strict presses (45/35 lb) 6

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set :30 mountain climbers 10 good mornings 5 elbow instep / side 10 sumo-stance air squat 1 set :30 mountain climbers 10 good mornings 5 Boot Strappers 10 narrow-stance air squats Strength Deadlift (3-3-3-3-3) 10mins to build to heavy

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 1 set 30 jumping jacks 30 mountain climbers 200-m jog (easy pace) 1 set 10 single-arm KB deadlifts / arm 10 hollow rocks 10 arch-ups 400-m run (less than 2:30) 1 set 10 single-arm KB swings / arm (eye level)