Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 10 Glute Bridge 10 Arm Haulers 10 Slow Step Burpees 10 Plank Toe Touches 10 Up Downs Workout Metcon (Time) 5 ROUNDS FOR TIME: 3 Rounds… 10 Hang Power Clean 10 Shoulder to Overhead 3 Rounds… 10 Lunges 100m Run Weight: Empty […]

Templum North – CrossFit View Public Whiteboard Warm-up Metcon Metcon (Time) Partner WOD 1,000 Meter Row 50 Barbell Thrusters 30 Pullups 500 Meter Row 25 Thrusters BB 15 Pullups 250 Meter Row 12 Thrusters BB 6 Pullups Metcon Metcon (Time) 3 Rounds 200 Overhead Carry 20/14 40 Box Step Ups 1 Sled Push

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 time through… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 15 Squat Jumps 10 Alt. Groiners “Bring Sally Up” Strength Back Squat (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95%

Templum North – CrossFit View Public Whiteboard Warm-up Strength Option #1 Front Squat (3-3-3-3-3) Build to a Heavy 3 reps Option #2 Overhead Squat (3-3-3-3-3) From the rack building to a heavy 3 reps Metcon Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Note for Coaches – After completion of the Warm-Up, DBs can

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5 BB High-pulls 5 BB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** Strength Hang Clean EMOM (Weight) 10 Minute EMOM 3 Reps Hang Clean RX+185/135 RX 155/105 Additional weight suggestions 115/95 95/65 Metcon

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength Hang Power Clean (1×3) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike* 6 Inch Worms 7/7 Single Leg DB RDL 8 Up-Downs Over DB** *Increase Pace (EZ-Mod-Hard) each round Strength Deadlift EMOM (Weight) 10 Minute EMOM 3 REPS at 65 % of your 1 RMThese are NOT touch and go. Strong singles

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Strength Shoulder Press (1×1+ @ 95%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 Minute AMRAP 100 Meter Jog 8 Push up to pike 8 Arm Haulers 8 DB strict press Strength Shoulder Press (1×1) 30 Minutes to build to a heavy Single shoulder press then, Single Push Press then single Push Jerk Push Press (1×1) Push