Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 PVC Passes (shrug up through middle) 5 Wide Grip PVC Thrusters (behind neck) 5 Up-Down w/ Tall Jump 5 Tuck-Ups or Sit-Ups Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK… Build to a Moderate 5-Rep Hang Power Snatch* *Goal […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 5/5 SA KB Swings :15/:15 KB OH Hold 6/6 Split Squats 7 Up Downs 5 Tight Kip and 5 Big Kip 20 Single Unders No Stone Unturned (Partner WOD) Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 150

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Partner Strength New Weightlifting (1×1) 15 Minutes to build to a heavy partner single heavy deadlift. Partner Metcon Metcon (AMRAP – Reps) E2MOM in 24 Minutes Minute 1- SLED PUSH (each trip is one rep. Bathroom to bathroom) 90#/45# Minute 2- Rope

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Box Step-Ups 10 Plate Deadlifts 10 Plate Presses 10 Slow Deadbugs Into… 2 ROUNDS 6 Box Jumps 8 Plate G2OH :30 Hollow Body Flutter Kicks Strength Deadlift (1-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Front Squat (5×3) 80% of your 1 RM Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon Metcon (Time) For Time 10,9,8,7,6,5,4,3,2,1 Up-downs Dumbbell snatch 50/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SET (5:00 CAP) 7/7 DB Curl to Arnold Press :20 DB Overhead Hold 12 Bird Dogs 10 Curtsey Lunges Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 3/3 DB Windmills (Athlete Choice, Light) 3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* *3

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Practice Skill Metcon (No Measure) 15 Minutes Skill Work Kipping Double Unders Handstand Walks Toes To Bar Snatch CleanIf you need help figuring out what to do ask your coach! Remember there are progressions to all of these movements. Metcon Tarzan and

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle Clean Workout Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Optional

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Sumo Deadlift (5×3) 80% of 1 RM convemtional Metcon Death Row (4 Rounds for

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms + Push-Up 10 Up-Downs + Jump* 15 Light Band Pull Aparts *Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH. Strength Shoulder Press (1-Rep Heavy ) ON A 15:00