Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () () Warm-up Warm-up (No Measure) Push Press and Push Jerk Progressions Strict Press: Setup Dip and Hold: Shoulders stacked over the hips and heels. Dip and Drive Slowly: Shoulders stacked over the hips and heels. Dip and Drive Fast: Shoulders stacked over the hips […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) Complete 3rds: 5 Wall Facing Squats 5 KB Deadlifts 5 Kip Swings :30 Couch Stretch / Side Strength Back Squat (Build to a heavy 3 rep) Specific Warm-up Warm-up (No Measure) Demo Toe to Bar and scaling options. 1-2 Sets:

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter jog Then… 2 rounds of: 0:50 Medball Deep Squat Hold (20/14) 0:50 Calf Stretch (25s each side) into… 10 MedBall FS (20/14) 10 Scap Pull-ups 10 MedBall Thrusters (20/14) 10 Kips 10 WB (20/14) 10 Pull-ups Find Partners after warm-up

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 Clock: Partner 1 holds PVC at waist height for the step-overs and step-unders. Cycle through as many rounds as possible in 5:00 6 Partner PVC Step-Overs / Partner 6 Partner PVC Step-Unders / Partner 5 Synchro Toe-Touch +

CrossFit Templum, Templum North – 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 Snatches 100m Jog MUSCLE SNATCH, POWER SNATCH, SQUAT SNATCH REVIEW 3-5 Coach Led reps each movement Burgener Drills 1. Down and Finish

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 Clock: Set 1 | :30 Row Just Legs // Shoulder Taps in Plank Set 2 | :30 Row Just Arms // Scap Shrugs Hanging From Bar Set 3 | :30 Row // Inchworm + Push-up Set 4 |

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 Rounds: :20 Burpees Rest :10 :20 Thrusters (No weight) Rest :10 Specific Warm-up Warm-up (No Measure) Power Clean: Jump and get elbows through quickly. Land in partial squat. Front Squat: Hips go back and down. Elbows stay away from thighs.

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 Sets 10 Stagger Stance Good Mornings / Leg 50m Jog (Easy pace) 10 Alternating Soldier Kicks 50m Jog (Increase speed) 10 Alternating Jumping Lunges 50m Jog (Increase speed) Specific Warm-up Warm-up (No Measure) Deadlift Set-up and Progression Drills: 3-5 reps

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Metcon Jullian’s Angel Wings (Time) 10 Rounds for Time (with a Partner) 8 Deadlifts (185/155 lb) 12 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) 21 Wall Ball Shots (20/14 lb) Every 3 minutes starting at 0:00, complete: 5 Synchronized Burpees Cash-Out: 1,234

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meters jog then… General Warm-up: Line Drills Specific Warm-up: 2 Sets of… Partner A – Step-ups (24/20) Partner B- 10 Air Squats + 5 Goblet Squats (Warm-up weight) Partner A does as many step-ups as possible while partner B completes his reps, then