Alexis

CrossFit Templum – CrossFit Warm Up 1 set: :30 Samson lunges :30 knee push-ups :30 bent-over rows (empty bar) :30 scap pull-ups :30 good mornings (empty bar) :30 push-ups Specific Warm Up Pull-up and Deadlift Progression and build-up 3-4 rounds: 5 push-ups 5 kipping pull-ups 5 deadlifts -Build in deadlift load each round to working […]

CrossFit Templum – CrossFit Warm Up 1 set: 100-m jog 25-ft toy soldiers 25-ft walking lunges 25-ft high knees 25-ft butt kickers 25-ft shoo the turtles 25-ft spiderman lunges 25-ft bear crawl 25-ft burpee + broad jump 100-m jog Specific Warm Up SINGLE-LEG SQUAT 6 alternating reverse lunges Driving through the front foot with minimal

CrossFit Templum – CrossFit Warm Up 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or bike. Perform straight through on one machine OR switch after :60 of work. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 5-10 ring rows :15-:30 handstand hold 5-10 strict pull-ups (scale to banded pull-ups

CrossFit Templum – CrossFit Warm Up 1 set: :40 single unders :40 bodyweight split squats (:20/leg) :40 alternating shoulder taps 1 set: :40 double-unders :40 alternating lunges :40 wall walk hold 1 set: :40 triple unders :40 jumping lunges :40 handstand hold against the wall Specific Warm Up SPLIT JERK Focus mainly on the receiving

CrossFit Templum – CrossFit Warm Up 1 set: 5 inchworm + push-ups 5 up-downs 5 burpees 10 air squats (heels down) :30 single-unders 1 set: 10 lateral leg swings/leg 3 bar-facing burpees, slow 3 bar-facing burpees, fast 10 air squats (knees out) :30 single-unders 1 set: :15 Samson stretch/leg 4 bar-facing burpees, slow 4 bar-facing

CrossFit Templum – CrossFit Warm Up Metcon Metcon (No Measure) Metcon (No Measure) Mobility Mobility

CrossFit Templum – CrossFit Warm Up Coach’s choice Metcon Metcon (AMRAP – Reps) AMRAP 20 min 2-4-6-8-…. DB Thursters (2x 35# / 50#) Toes to bar While one partner works, the other holds a handstand. After each partner completes the round, both partners complete a 200m medicine ball carry i.e. Partner A does 2 thrusters

CrossFit Templum – CrossFit Warm Up 2 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike. Perform on one machine OR switch after :60. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 50-m double-KB farmers carry Specific Warm Up 3-4

CrossFit Templum – CrossFit Warm Up 1 set: 10 unweighted good mornings 10 up-downs (no jump) 10 push-ups 10 hang muscle cleans 1 set: 10 empty barbell good mornings 10 burpees 10 pike push-ups (floor) 10 hang muscle cleans Specific Warm Up Hang Power Clean Cycling & HS Pushup Progression: 3 sets: 7 hang power

CrossFit Templum – CrossFit Warm Up DB Snatch Setup: 1) hips above the knees, but lower than the shoulders 2) flat back 3) body weight rooted through the heels 4) knees tracking the toes 1 set: :30 bike (easy pace) 10 alternating Spiderman stretches 10 staggered stance good mornings/leg 1 set: :30 bike (moderate pace)