Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (8-6-4-2) 8@60% 6@70% 4@80% 2@90% Pause first rep of each set Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice “Hey Siri, play “Walk It Out”, by DJ Unk” Metcon (Time) Partner WOD (For Time) 20 Wall Walks 100 SA DB Push Press 20 Wall Walks 50 T2B 20 Wall Walks 100 Alt SA DB Split Snatch RX: 50/35# Intermediate: 35/25# and

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 50/35 cal bike 200m farmers carry 200m overhead plate carry 45/25 100 high pulls 200m overhead plate carry 200m farmers carry 50/35 cal row

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