Alexis

Announcements ** Join our 6 week challenge starting Wed. Oct. 11th. ** CrossFit Templum – CrossFit Warm Up 3 rounds: 200 meter run 5 scap retractions 10 box step ups 10 jump squats 5 kip swings 1 wall walk or inch worm + pushup Specific Warm Up Tester round: 100 meter run 3 pull-ups 3 […]

CrossFit Templum – CrossFit Warm Up On an 8:00 clock: Partner 1 | 100-m run + 50-ft bear crawl Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks – One partner runs and bear crawls while the other AMRAPs one movement at a time. Specific Warm Up 8 rounds: :20 double-under, triple-under, or

CrossFit Templum – CrossFit Warm Up 3 sets: :20 walking lunge steps :10 hollow hold :20 bear crawl :10 superman hold – Rest :05-:10 between movements. Specific Warm Up Handstand Walk Practice & Drills 12mins KB Swing Prep & Warm-up Metcon Metcon (Distance) EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max

CrossFit Templum – CrossFit Warm Up 1 set: 1:00 couch stretch/per leg 1:00 pigeon pose/per leg 1:00 frog stretch 6 sets: :20 air squats :10 bottom of squat hold Specific Warm Up Back Squat Review and Prep 4 sets: 3 back squats – Build to 75%+ before starting the first working set. Strength Back Squat

CrossFit Templum – CrossFit Warm Up 1 set: 1:00 alternating spiderman stretches 1:00 alternating scorpion stretches 1:00 air squats BOX JUMP AND TOES-TO-BAR 1 set: 30 jumping jacks 10 box step-ups 10 hanging knee raises 1 set: 20 jumping jacks 10 box jumps (step down) 10 knees-to-armpits 1 set: 10 jumping jacks 10 box jumps

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Partner Warm-up – Saturday (No Measure) Athletes : RX DB – 50/35 Scaled DB – anything under RX weight Warm-up Everyone Together 00:30 Dead hang 10 Scap pullups 10 Kip swings into 2 rounds each Partner 1 10/10 Leg swings 10/10 Calf raisers 100 m run 20 Doubles

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: 400-m run (easy pace) 25-ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 1 set: 200-m run (moderate pace) Specific Warm Up 3 rounds: :20 in each position of

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 1 set: :30 mountain climbers 10 alternating step-back lunges :30 hollow rocks 10 up-downs 1 set: :30 mountain climbers 10 alternating step-back lunges :30 hollow rocks 10 burpees Specific Warm Up SINGLE-LEG SQUAT REVIEW 10 alt foot-wrap single-leg squats 6 single-leg squats to a target 6

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up AMRAP 5: 50-ft shuttle run 15 plate ground-to-overheads (10/15 lb) 50-ft shuttle run 10 overhead lunges – 5 per side (10/15 lb) Specific Warm Up CHEST-TO-BAR PULL-UP 5 kip swings + 3 kips 5 kipping pull-ups 3 chest-to-bar pull-ups 3-6 chest-to-bar pull-ups PUSH JERK REVIEW 5

Announcements >>>August Newsletter<<< CrossFit Templum – CrossFit Warm Up 2 sets: :30 alternating groiners – Rest :15 :30 lateral hand shuffle + push-up – Rest :15 :30 wall squats – Rest :15 Specific Warm Up THRUSTER REVIEW 5 power cleans Pull the bar off the floor with a flat back and straight arms and then