Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: :20 Row, Bike, or Ski (moderate to fast pace) 10 Alternating Samson Stretch 5 Staggered Stance Good Mornings / Leg 5 Sit-ups (workout standard) Specific Warm-up Warm-up (No Measure) Set-up 3 sets of 5 reps coach led working […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Progression Focus 3-5 reps ea. 1) Jump and Land (Hands at Sides) // Hip Extension and Footwork 2) :20 Single Unders / Rest :20 / :20 Singles Unders 3) Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position 4)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 | 3:00min 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) Set 2 | 3:00min :30 Bike (row or ski if necessary) (Easy to moderate pace) 10 Good Morning +

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows (Light DBs or Bands) 30 Single Unders (Switch to Double Unders on Set 3) Strength Metcon (No Measure) 3 SETS 10 Perfect Chin-Ups 1:30 EZ Cardio** **Athlete Choice on Cardio.

CrossFit Templum, Templum North – CrossFit https://www.youtube.com/watch?v=CUjrySBwi5Q View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Workout THAT’S ENOUGH SLICES! (Time) 15 Rounds 100m Run 1 Wall Walk 25′ Bear Crawl — 2 min Rest — 15 Rounds 100m Run 4 DB Snatch 4 DB Goblet Squat ================================== *Rx: 15 Rounds, 2min Rest *Intermediate: 12

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Prone Arch-ups 10 Straight Leg Sit-ups Set 2 20 Alternating Knee-to-Elbow in Plank 20 Hollow Rocks 20 Alternating V-ups Specific Warm-up Warm-up (No Measure) POWER CLEAN Progression // Focus • Set up: heels down, shoulders

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 20 Strokes using arms only 10 Push-ups to Down Dog Set 2 20 Strokes using arms and body only :10 Top of Ring Dip Support :10 Bottom of Ring Dip Support • Athletes should place feet on the ground during

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4min Cap: (if you are late to class 4mins of burpees!!!) Junkyard Dog Partner Warm-up Specific Warm-up Warm-up (No Measure) Deadlift Review: 5 Coach led reps, 5 Reps athletes move on their own • Drive the hips back and squeeze the bar

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 Row = 70m Penalty = 2x Alternating DB Deadlift Set 2 Row = 100m Penalty = 2x Alternating DB Sumo Deadlift High Pull Set 3 Row = 80m Penalty = Alternating DB Snatch Set 4 Row = 110m Penalty =

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 10 Ring Rows 10 Squat Therapy (Use wall) 5 Pull-to-Stands Set 2 15 Standing Tuck Jumps 10 Alternating Single-Arm Ring Rows 10 Squat Therapy (Increase difficulty) Set 3 20 Air Squats 5 Strict Pull-ups or Ring Rows