Alexis

CrossFit Templum – CrossFit Warm up 2 sets: :30 unweighted good mornings 5-10 single-leg toe touches/leg 5 elbow-to-instep/leg 5-10 step back lunges/leg 3 sets: :30 row (easy pace) :20 row (moderate pace) :10 row (fast pace) Specific Warm-up Deadlift Prep and build Strength Deadlift (10min to build to a heavy set of 5) Metcon Metcon […]

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Samson stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 box step-ups (20 in) 20 alternating reverse lunges :30 mountain climbers 100-meter jog Specific Warm-up 1 set: 10

CrossFit Templum – CrossFit Warm-up 2 sets: 200-meter row 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses Specific Warm-up Hang Power Clean & Thruster Prep Practice Skill Metcon (Weight) EMOM 8: 1 clean pull 1 hang power clean 1 thruster – Build in load, but only as

CrossFit Templum – CrossFit Warm-up ROWING WARM-UP Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill. Athlete 1 | 15 pulls on the rower (easy pace) Athlete 2 | Alternating Spiderman stretches Set

CrossFit Templum – CrossFit Warm-up 1 set: :20 Superman hold :20 hollow hold :20 kettlebell deadlifts 1 wall walk 1 set: :20 Superman hold :20 hollow rocks :20 Russian kettlebell swings 1 wall walk 1 set: :20 kip swings :20 kettlebell swings 1 wall walk Specific Warm-up Handstand Push-up & Muscle up Progressions & Mini

CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 10 unweighted good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, or ski Specific Warm-up Deadlift Set-up and Prep then build: 4 sets: 3 deadlifts – Lift every 2:00, starting light and building to starting weight Strength Deadlift (3-3-3-3-3-3)

CrossFit Templum – CrossFit Warm-up 2 sets: :30 jumping jacks :10 Samson stretch/leg :30 mountain climbers :10 Cossack squat stretch/leg SQUAT THERAPY 3 sets: 3 reps of wall-facing squats – :03 down, :03 hold, then stand. – Rest :05-:10 between reps. Specific Warm-up Wall Ball & AbMat Sit up Prep 5 WB squats 5 WB

CrossFit Templum – CrossFit Warm Up 3 ROUNDS 10 Leg Swings (front to back) 20 High Knees 20 Butt Kicks 5 Kip Swings 5 Pull Ups ( Rd 2: C2B and Rd 3: MU or B2T) 5/5 SA S2O ( Rd 2: SA PC and Rd 3: SA Hang C&P) I’m Baaaaaack 😁 (2 Person

CrossFit Templum – CrossFit Warm-up 3 sets: 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats – Build in load for the squats as able. Specific Warm-up 3-5 sets: 3 back squats *building in load Strength Back Squat (3-3-3-3-3-3-3) Work Your Weakness (Strength;Skill;Stamina) Metcon (Time) 4 sets

CrossFit Templum – CrossFit Warm-up Row and Shoulder Prep 30 sec on 10 sec off: Row Plank hold Row Plank shoulder taps Row Pushup off knees Row Pushups Row Specific Warm-up 3-5 ring dips 3 kneeling false grip ring rows 3 kneeling muscle-up transitions 1-3 low ring muscle ups 10mins Low ring muscle up practice