Alexis

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

Templum North – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 100 Alt DB Hang Clean-and-Jerks (50/35#) (35/20#) **While partner A is working Partner B needs to do an OH Plate Hold (45/25#) when Partner B drops from OH position Partner A must stop working until Partner B is back holding plate OH. Switch positions

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) coach’s choice Practice Skill Metcon (No Measure) 12 Minutes Practice any skill of your choice. Metcon 13 Heros of Kabul (AMRAP – Rounds and Reps) AMRAP in 26 minutes 31 Double-Unders 25 Pull-Ups 23 Push-Ups 23 Air Squats 23 AbMat Sit-Ups 22 Kettlebell Swings

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30 Skier Jacks 10 Inch worms 10 Hand Release Push-ups Set 3 :30 Mountain Climbers :30 Piked Push-ups or Handstand Push-up Negatives Set 4 :30 Double Knee Tuck in

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 8:00 Clock 3 Sets: 12 Weighted Goblet Squats 12 Alternating Reverse Lunges 1:00 Hollow Hold Specific Warm-up Warm-up (No Measure) Front Squat Build-up: 1 Set x 7 Reps, empty barbell 3 Sets x 5 Reps, increasing weight 1 Set x

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10:00 Clock • Spend about 1:00-1:30 on the first four movements, then the remaining time on the fast-feet drills. 1) Iron Cross Stretch 2) Scorpion Stretch 3) Groiner Stretch 4) Kick-ups 5) Quick Feet Drills -hop forward back -hop side

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 3x Jumping Jacks Set 2 Row = 100m Penalty = Burpees Set 3 Row = 80m Penalty = Ring Rows Set 4 Row = 110m Penalty = Jumping Pull-ups Set 5 Row = 90m Penalty = 2x