Alexis

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 […]

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

CrossFit Templum – CrossFit Warm up 1 set: :30 alternating back rack lunges PVC :30 inchworms :30 air squats :30 push-ups :30 PVC good mornings :30 alternating plank reach throughs :30 PVC pass-throughs :30 burpees Specific Warm-up Wall walk prep then.. workout prep: 2 sets: 50-meter double-kettlebell farmers carry 1 wall walk – Rest 1:00

CrossFit Templum – CrossFit Warm up 1 set: 10 PVC pass-throughs 10 torso twists/direction 10 leg swings/leg 10 lateral leg swings/leg 200-meter run 1 set: 10 PVC pass-throughs 10 scap pull-ups 10 ring rows 10 scap push-ups 10 push-ups 200-meter run Specific Warm-up 12min of Bar Mu prep and practice: 1 set: 200-meter run 3

CrossFit Templum – CrossFit Warm-up 1 set: 10 jumping jacks 10 over-the-fences 10 jumping jacks 10 Kang squats 10 jumping jacks 10 push-ups 10 jumping jacks 10 burpees JUMP-ROPE WARM-UP :30 each of: Single-unders Single-under jog in place Single-under jump front to back Single-under jump side-to-side Single-under left leg Single-under right leg Double-under attempts Specific

CrossFit Templum – CrossFit Saturday Warmup – TEAMS OF 3 (No Measure) ⭐ PART 1 20 High Knees 20 Butt Kickers 10/10 Leg Swings (front to back) 10/10 Leg Swings (side to side) 200m Jog ⭐ PART 2 5 Inchworm push ups 5 Burpees 5/5 Scorpion stretch (2-3 SECOND PAUSE) 10 Wall Slides (Slow) 2

CrossFit Templum – CrossFit Warm-up 2 sets: 15 unweighted good mornings 10 alternating Spiderman lunges 15 air squats :20 burpees Specific Warm-up Squat clean prep Hang Squat Clean (EMOM 8: 3 hang squat cleans – Work to a heavy 3-rep for the day. ) Hang above the knee Hips crease must drop below the knees

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 run, row, or ski 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 push-ups, from the knees as needed Specific Warm-up Double under and Handstand walk prep: Singles unders Pike shoulder taps Single under high jumps Handstand kick ups Penguin taps

CrossFit Templum – CrossFit Warm-up 3 sets: 30 jumping jacks :10 Samson stretch/leg 5-10 ring rows or 1-5 strict pull-ups 5-10 push-ups from the knees or toes 10 alternating forward lunges, walking lunges, or jumping lunges Specific Warm-up Running Drills then… EMOM 4: 100-meter run Metcon Metcon (Time) 5 rounds for time: 20 Russian KB

CrossFit Templum – CrossFit Warm-up 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Specific Warm-up Bench Press Prep: 2 sets: 5 bench presses – Rest 1:00-1:30 between sets. – Build in load. Strength Bench Press (10-10-10-10-10) *Score best set and total load Metcon (Weight) *Total load