Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 PVC Pass Throughs :20 Bottom of Squat Hold 10 PVC Strict Press 10 Air Squats Burgener PVC Snatch Drills Specific Warm-up Warm-up (No Measure) Progression // Focus 1) Deadlift // Set-up: heels down, shoulders in front of the bar, […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 10 Spiderman Stretch 5 Push-up to Down Dog 10 Alternating Walking Lunges 5 Ring Row or Jumping Pull-ups 10 Squats Specific Warm-up Warm-up (No Measure) Teaching Focuses 1) Develop the backswing by starting with the knees flexed and the heels

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 100-ft. High Knees 100-ft. Butt Kickers 20 Straight leg sit-ups Set 2 100-ft. Skip for Height 100-ft. Side Shuffle (switch directions half way) 10 Partial ROM GHD Sit-ups (only go down 2-3″) • Teach athletes hold to aggressively straighten the

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1: • Focus on sitting up tall on the rower. Athletes should identify their /500m number and their strokes per minute on the monitor for this drill. • Focus on creating the longest pull possible by squeezing your thighs, leaning back slightly, and

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Bike Lateral banded monster walks 2x’s Quad stretch 1 Min L/R Hurdlers stretch 1 Min L/R Strength Back Squat (5-5-3-3-1-1) Back squat 5 at 65% 5@65% wpause 3@70% 3@70%wpause 1@80%wpause 1@90% Metcon Metcon (Time) For Time For Time: 20 Pulls on the

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 50 Banded Face pulls 30 Jumping Jacks 50 Banded Pull Aparts 30 Skier Jacks 50 Banded Good Mornings Set 2 10 Ring Rows (false grip) 10 Clean Grip Deadlifts (45/35#) 10 Bent Over Rows Set 3 10 Jumping Pull-ups 5

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) SQUID GAME——————————- Metcon (3 Rounds for reps) (A) Hang Power Snatch Overhead Squat (B) Toes-to-Bar Slam Ball (C) Sit Ups Push Ups ———————————— NOTES: *7min AMRAP at each station *Add 1 rep every round *3min rest/transition between stations *Teams of 3 *Continue partner’s count at

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 100 Alt DB Hang Clean-and-Jerks (50/35#) (35/20#) **While partner A is working Partner B needs to do an OH Plate Hold (45/25#) when Partner B drops from OH position Partner A must stop working until Partner B is back holding plate OH. Switch positions

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) coach’s choice Practice Skill Metcon (No Measure) 12 Minutes Practice any skill of your choice. Metcon 13 Heros of Kabul (AMRAP – Rounds and Reps) AMRAP in 26 minutes 31 Double-Unders 25 Pull-Ups 23 Push-Ups 23 Air Squats 23 AbMat Sit-Ups 22 Kettlebell Swings

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30 Skier Jacks 10 Inch worms 10 Hand Release Push-ups Set 3 :30 Mountain Climbers :30 Piked Push-ups or Handstand Push-up Negatives Set 4 :30 Double Knee Tuck in