Alexis

CrossFit Templum – CrossFit Warm-Up 2 sets: 200-m run :30 “strict”burpees 10 kip swings Specific Warm-up STRICT MUSCLE-UP PROGRESSION. &. FOCUS 3 ring dips Lower the shoulders beneath the elbows and push the rings towards the floor to rise. Hold at the top for :03. 3-5 kneeling false grip ring rows Keep the knuckles together […]

CrossFit Templum – CrossFit Warm-Up 1 set: :30 row (easy pace) 10 alternating spiderman stretches 10 staggered stance good mornings/leg 1 set: :30 row (moderate pace) 10 alternating lunges 10 alternating DB deadlifts 1 set: :30 row (moderate pace) 10 air squats 10 alternating DB sumo deadlift high pulls 1 set: :30 row (fast pace)

CrossFit Templum – CrossFit Warm-Up 2 sets: 10 alternating scorpion stretches :30 plank hold (forearms or arms) 10 supermans 2 sets: 10 down-dogs to push-up :30 hollow hold on the pull-up bar. 10 alternating single-leg V-ups Specific Warm-up PROGRESSION & FOCUS 5 scap pull-ups 2-3 partial pull-ups 2-3 strict pull-ups 2-3 weighted pull-ups 2-3 sets:

CrossFit Templum – CrossFit Warm-Up 1 set: 1:00 jump rope 10 toy soldiers 10 counterbalance plate squats – Perform any style of jump roping (singles, single-leg reps, backward, etc.) 1 set: 1:00 mixed singles and doubles 10 good mornings (barbell or unweighted) 10 front squats – Hold the bottom of each good morning and each

CrossFit Templum – CrossFit Warm-Up 2 sets: 5 inch worm push ups 10 scap pull ups 10 kip swings 10 spider man stretch Specific Warm-up 2 sets: 5 Pull ups 8 Push ups 10 Air Squats Murph Prep Continued (Checkmark) EMOM x 2 5 15 Push ups 12 Pull ups 20 Air squats 12/15 Row

CrossFit Templum – CrossFit Warm-Up DYNAMIC RUNNING 2 rounds: Each drill down 50-ft and back: High knee karaoke Knee to chest Lunge with a pause and reach up Lunge with a torso twist High knees Butt kicks CROSSOVER AND DOUBLE-UNDER PRACTICE PROGRESSION. &. FOCUS :30 single-unders Legs straight while jumping, flick the wrists towards the

CrossFit Templum – CrossFit Warm-Up 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 banded deadlifts 10 banded squats 10 banded pull-aparts 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts Specific Warm-up POWER CLEAN PROGRESSION & FOCUS 7 high hang

CrossFit Templum – CrossFit Warm-Up 400-m run 500 Row or 21/30 Cal Bike 1 round: 10 jumping jacks 10 alternating spiderman + reaches 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) Skill Accumulate: 30 KB

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up On a 7:00 Clock: Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform that many burpees. Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up Coaches Choice: (10min) Metcon Choose Solo Angie or Partner Angie Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Angie (Time) Complete benchmark “Angie”with a partner: For Time: 100 pullups 100 pushups 100 situps 100 air squats * While one