Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4 – :45 Slow Perfect Push-Ups MIN 5 – :45 Strict Sit-UpsCoaches Note – After completion […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength DB Chest Fly (4×10) Perform a chest fly on a flat bench with dumbellsPerform 4×10 DB Chest Fly. Superset with balance board push-ups max reps. Metcon BBW (Time) 200m run Then… 11-10-9-8-7-6-5-4-3-2-1 Box jumps (RX+30/24)(RX 24/20) Burpees Wallballs 20/14 Then… 200m

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back SquatsCoaches Note

Templum North – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Step Ups 10 Slow Deadbugs 10 Bent Over TYI* Into… 2 SETS 5 Box Jumps 10 Elbow Punches 5 Push-Up + Shoulder Tap *This can be performed with light weight or no weight. In a bent over position, the athlete will

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Squat (3×5) 3×5 65-70%1rm Pause 1 sec on first rep Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers w/ :02 Pause in the bottom 10 Scap Pull-Ups Immediately Into… 2 SETS 10 Narrow Air Squats w/ :02 Pause in the bottom 10 Ring Rows w/ :02 Pause at the top Immediately Into… 2 SETS 10 Alt. Cossack or

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 CAP) 10 Barbell Upright Rows 5 Back Rack Good Mornings 10 BTN Elbow Punches 5 Barbell Back Squat Jumps 10 Plank Toe Touches 5 Barbell Strict Press Workout Metcon (Time) IN TEAMS OF 2… 10-9-8-7-6-5-4-3-2-1 Wall Walks Thrusters *Time Cap: 20mins

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Metcon Metcon (Time) For Time 400 Meter Run Then… 8 Rounds 3 Power Cleans 135/95 6 Push Ups 9 Air Squats 400 Meter Run Then… 6 Rounds 3 Power Cleans 6 Push Ups 9 Air Squats 400 Meter Run Then… 4