Alexis

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter run, slow 10 high knees in place 10 torso twists 10 jumping jacks 10 alternating shoulder taps in plank 10 butt kickers in place 10 hand-elevated push-ups (use box) 10 box step-ups 200-meter run, faster Specific Warm-up Handstand Practice and progression: 10 Pike shoulder taps 10 Handstand […]

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks :30 mountain climbers :30 alternating Spiderman stretches 1:00 air squats (:02 hold in the bottom) 1 set: :20 back rack elbow raise, right arm :20 back rack elbow raise, left arm :20 back rack alternating elbow raises :20 back rack elbow raises, both elbow 10

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks :30 mountain climbers :30 alternating Spiderman stretches 1:00 air squats (:02 hold in the bottom) 1 set: :20 back rack elbow raise, right arm :20 back rack elbow raise, left arm :20 back rack alternating elbow raises :20 back rack elbow raises, both elbow 10

CrossFit Templum – CrossFit Warm-up 1 set: 250-meter row (easy) :30 unweighted good mornings Rest :30 1 set: 250-meter row (moderate) :30 up-downs Rest :30 1 set: 250-meter row (fast) :30 burpees

CrossFit Templum – CrossFit Warm-up 1 set: 250-meter row (easy) :30 unweighted good mornings Rest :30 1 set: 250-meter row (moderate) :30 up-downs Rest :30 1 set: 250-meter row (fast) :30 burpees Specific Warm-up 10 scap retraction 10 kip swings 5 big kip swings 5 kipping pullups 3 burpee strict pullups Metcon 1 round: 100-meter

CrossFit Templum – CrossFit Warm-up 3 sets: :30 air squats – Rest :10 :30 shoulder presses – Rest :10 Specific Warm-up Push Jerk Progression and build-up: 5 jump lands hands at side 5 jump lands hands at shoulders 5 jump punch and lands 8 push jerks (Jump first, pull the head out of the way,

CrossFit Templum – CrossFit Warm-Up (No Measure) 3 ROUNDS 10 Elbow Punches 5 Hang Cleans 5 Power Cleans 5 Kip Swings (RD 2: 5 Strict / RD 3: Pull Ups) :20 Wall Facing HS Hold (RD 2: 2 Partial WW / RD 3: 2 Wall Walks) Mafia Ties… (2 Person Teams) (Time) 12 ROUNDS 5

CrossFit Templum – CrossFit Warm-up 1 set: 10 alternating Spiderman 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 alternating reverse lunges :30 mountain climbers 1 set 10 unweighted good mornings 20 walking lunge steps :30 up-downs

CrossFit Templum – CrossFit Warm-up 2 sets: :30 ring rows :30 knee push-ups :30 PVC pass-throughs :30 air squats 2 sets: :10 sec ring support hold 3-5 strict ring dips 3-5 false grip ring rows 3-5 low ring mu transitions EMOM 3: 1-3 kipping muscle-ups or chest-to-ring pull-ups, OR 1 low ring transition Specific Warm-up

CrossFit Templum – CrossFit Warm-up 4 sets: :20 air squats :10 up-downs :30 rest 4 sets: :20 bottom of squat hold :10 burpees Specific Warm-up Clean and Jerk Progression: 6 Front Squats 6 Squat Cleans 6 Push Press 6 Push Jerks 3 Cleans and Jerks (with reset pause) Split Jerk Tech: Receiving position: 1) Feet