Alexis

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 single-leg toe touches Specific Warm-up KB swing & Double under prep and practice. Then… 2 round: 6 Russian kettlebell swings 10 double-unders – Use workout variations. Metcon Metcon (Time) For time: […]

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 10 inch worms 10 alternating plank reach-throughs 10 alternating Cossack squats 10 hand-release push-ups 10 air squats 20 mountain climbers 20 high knees 20 butt kickers 1 set: 100-meter run (easy) 10 med-ball front squat 1 set: 100-meter run (moderate) 10 med-ball push presses

CrossFit Templum – CrossFit Warm-up 2 sets: 10 PVC pass-throughs 10 PVC good mornings 5 PVC overhead squats to above parallel 10 alternating box step-ups 5 box jumps Specific 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″

CrossFit Templum – CrossFit Warm-up 3 rounds of: 10 Groiners 10 Scorpions 10 Bootstrappers 2 rounds of: 10 empty bar deadlifts 10 AbMat Situps 10 Push-up down dogs Specific Warm-up Deadlift build-up: 3 sets of 5-8 reps Strength Deadlift (4×5 same weight all sets 65-75% 1RM) Metcon The OG Cathy Landry WOF WOD (AMRAP –

CrossFit Templum – CrossFit Specific Warm-up Bench Press build-up: 3 sets of 5-8 reps Strength Metcon The OG Cathy Landry WOF WOD (AMRAP – Rounds and Reps) 12min AMRAP: 9 Air Squats 4 Deadlifts 125/185# 7 AbMat Sit Ups 3 Bar over BurpeesIntermediate: 95/135 Beginner: 65/95 Bench Press (8-8-8-8) Build to a heavy set of

CrossFit Templum – CrossFit Warm-up 1 round: 100m jog 10 bootstrappers 10 hollow rocks 10 up downs 1 round: 100m jog 10 air squats 10 hollow rocks 10 burpees 1 round: 100m jog 10 jump squats 10 empty bar good mornings 10 burpees over barbell Specific Warm-up Bench Press build-up: 3 sets of 5-8 reps

CrossFit Templum – CrossFit Warm-up 3 sets: 1:00 25-ft shuttle runs :40 air squats :20 up-downs Specific Warm-up Shoulder press setup and 10 reps with light load Deadlift Setup and 10 reps with moderate load Back squat setup and 10 reps light load then build up: 3 sets of 3-5 reps Strength The CrossFit Total

CrossFit Templum – CrossFit Warm-up Coaches choice Metcon Battle on the Border WOD 1 (2024) (Time) 2 scores: 12min Time Cap: Partner A: 5 DB Burpee Clusters Then 10 Synchronized DB Snatches together Partner B: 5 DB Burpee Clusters Then 10 Synchronized DB Snatches together (until each partner has completed 5 rounds) In the remaining

CrossFit Templum – CrossFit Warm-up 1 set: :30 row (easy pace) :30 hollow hold 1 set: :30 row (moderate pace) 10 hanging knee raises 1 set: :30 row (fast pace) 10 knees-to-chest 1 set: :30 row (fast pace) 10 toes-to-bars Specific Warm-up Snatch & Overhead Squat Prep: Then… 3 sets: 1 snatch + 3 overhead

CrossFit Templum – CrossFit Warm Up 2 sets: 200-meter row 10 plate good mornings 10 plate push presses 10 counterbalance plate squats Specific Warm-up Deadlift/Hang Power Clean/Squat Clean Thruster Prep: 1 set: 1 thruster 1 hang squat clean 1 hang power clean 1 deadlift – Empty barbell. 1 set: 1 thruster 1 hang squat clean