Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 3 Sets: 12 Weighted Goblet Squats 12 Alternating Reverse Lunges 1:00 Hollow Hold Specific Warm-up Warm-up (No Measure) Front Squat Build-up: 1 Set x 7 Reps, empty barbell 3 Sets x 5 Reps, increasing weight 1 Set x […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10:00 Clock • Spend about 1:00-1:30 on the first four movements, then the remaining time on the fast-feet drills. 1) Iron Cross Stretch 2) Scorpion Stretch 3) Groiner Stretch 4) Kick-ups 5) Quick Feet Drills -hop forward back -hop side

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 3x Jumping Jacks Set 2 Row = 100m Penalty = Burpees Set 3 Row = 80m Penalty = Ring Rows Set 4 Row = 110m Penalty = Jumping Pull-ups Set 5 Row = 90m Penalty = 2x

Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Row 3 Minutes 10 Push-up down dowg TYWL 8-10 reps each Strength Bench Press (8-5-5-5-3) Benchpress 1×8@ 60% 3×5@ 85% 1×3@ 85% with pause Metcon Metcon (Time) For Time 50 dus 40 wallballs 20/14 30 cal row/bike 20 highpulls 75/55# 10 burpees 40 dus 30

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Workout Retest from Partner WOD on June 26, 2021. Warm-up (No Measure) 400 m jog Then… 3 rounds of… 1 min calf stretch on wall or rig (30 sec each side) 10 Push-ups 10 Lunges 5 Up downs Metcon (Time) 30 Min Partner Workout – TIME BUY

Templum North – CrossFit View Public Whiteboard Metcon (Time) 200 meter partner run 100 cal bike/row 100 wallballs 100 hr pushups 100 abmat situps 100m farmers carry 70/50 200m partner runYou go i go style except for the runs.

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Hamstring Scoop Stretch 50-ft. Walk on heels only 10 Alternating Samson Stretch 50-ft. Walk on toes only Set 2 100m Jog 10 Leg Swings (across body) / Leg 100m Backwards Jog 10 Leg Swings (forwards & back) /

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds :20 Squat Therapy (use wall) Rest :10 :20 Reach, Roll, and Lift Drill (use wall or floor) Rest :10 Specific Warm-up Warm-up (No Measure) Progression // Focus 1) Front Squat // Full grip on bar. Elbows away from thighs. Hips

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a Partner: *one partner works while other holds KB Set 1 100m Jog + 5 Up-Downs KB Hold at Side Set 2 100m Jog + 5 Up-Downs KB Hold at Chest Set 3 100m Jog + 5 Up-Downs KB Hold Overhead

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 Alternating Spiderman Stretch 10 Leg Swings (across body) / Leg 10 Good Morning + Jump 20 Double Unders or Single Unders Specific Warm-up Warm-up (No Measure) Set 1: • Focus on sitting up tall on the rower. Athletes should