Alexis

CrossFit Templum – CrossFit Warm-up 1 set: :30 single-unders 3 inchworms 10 seated leg raises (easy) 10 strict hanging knee raises 1 set: :30 speed singles 3 inchworms 10 seated leg raises (moderate) 5 strict hanging tuck-ups 1 set: :30 power singles 3 inchworms 10 seated leg raises (hard) 3-5 strict toes-to-bars Specific Warm-up Strict […]

CrossFit Templum – CrossFit Warm-up Partner Rowling Warm-up: Pull-up skill drill penalties Specific Warm-up Row pacing and technique progressions: 5 sets: 30sec on and 30 sec off Metcon Metcon (Distance) 5 rounds for distance: :20 row/bike – Rest :40. :30 row/bike – Rest :30. :40 row/bike – Rest :20. :50 row/bike – Rest :10. 1:00

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 3 sets: :30 PVC pass-throughs :30 alternating Spiderman stretch :30 Kang squats 100-meter run 1 set: 200-meter run, faster Specific Warm-up Snatch drills and prep Skill & Strength Snatch (Every 2:00 for 5 sets: 3 snatches) Metcon Metcon (Time) 4 rounds

CrossFit Templum – CrossFit Warm-up 3 sets: 25 jumping jacks 8 alternating reverse lunges 8 alternating forward lunges Specific Warm-up Kipping pull-up progression and practice. 10min practice Metcon Metcon (Time) For time: 30 DB devils presses (35/50 lb) 50 DB step-ups (12 in) – Use 2 dumbbells.Intermediate: 20/35 Beginner: 15/25 Work Your Weakness (Strength;Skill;Stamina) Metcon

CrossFit Templum – CrossFit Warm-up Coaches choice Metcon Complete with a partner 9/11 Tribute WOD (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed

CrossFit Templum – CrossFit Warm-up 2 rounds: Course-loop jog 5 plate deadlifts 5 shoulder presses 5 plate good morning (at the chest) 5 plate good morning (on upper back) :20 Samson stretch/side Specific Warm-up 1 round: :10 suitcase hold, right :10 suitcase hold, left :10 shoulder hold, right :10 shoulder hold, left :10 head hold

CrossFit Templum – CrossFit Warm-up 2 rounds: Course-loop jog 5 plate deadlifts 5 shoulder presses 5 plate good morning (at the chest) 5 plate good morning (on upper back) :20 Samson stretch/side Specific Warm-up 1 round: :10 suitcase hold, right :10 suitcase hold, left :10 shoulder hold, right :10 shoulder hold, left :10 head hold

CrossFit Templum – CrossFit Warm-up 2 sets: :20 jumping jacks 10 PVC shoulder presses 10 PVC good mornings 10 PVC pass-throughs Specific Warm-up Push Press Prep and build Push Press (7-7-7) – Build to workout weight or slightly over. Metcon Pushy Gwen (Weight) 15-12-9 reps for load: Push pressIntermediate: Same Beginner: Same Work Your Weakness

CrossFit Templum – CrossFit Warm-up 3 sets: 200-meter run 5 Spiderman stretches/side 5 Cossack squats/side 10 Russian kettlebell swings 10 kettlebell goblet squats Specific Warm-up Power Clean and Back Rack Build-up: 3 sets: 5 back squats 3 power clean – Partners trade-off for 3 sets each. – Build in load to workout weight. Partner Metcon

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 row, slow 5 x [2 shoulder taps + 1 push-up] 10 hollow rocks 10 kip swings 3 sets: Partner 1 | :20 row sprint – Partners 2 and 3 rest. Partner 2 | :20 row sprint – Partners 1 and 3 rest. Partner 3 | :20 row