Alexis

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up PLANK TAP RELAY GAME Setup a row of 10-15 KBs, DBs, or med balls. If you have 5 athletes or fewer, they can move through one after the other; they don’t have to race head to head. Each athlete must touch each object twice. You […]

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 set: :30 jumping jacks 5 inchworms + 1 push-up/rep 5 DB windmills/arm 1 set: :30 up-downs 10 single-arm DB deadlifts/arm 10 DB goblet squats 1 set: :30 burpees 10 strict presses/arm 10 push presses/arm Specific Warm-up PROGRESSION & FOCUS 3 reverse lunges/arm Step back

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 2 rounds: :30 Jumping Jacks :30 straight-leg sit-ups :30 Jump Squats :30 sec ea. movement: Bottom Squat Hold Banded Straddle Groiner ea side Samson Lunge ea side Scorpion ea side Couch ea side Kneeling Rotation ea side Calf stretch ea side Specific Warm-up 5 sets:

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating Spiderman stretches 10 inch worms 10 air squats 1 set: 10 squat therapy reps (against the wall) 10 hand-release push-ups 10 alternating Scorpion stretches 1 set: 3-5 wall walks (partial range of motion) 10 squat therapy reps (against the wall) 3

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 round: 200-m run, slow 10 high ring scap pull-ups 3 rounds: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-m run 1 round: 200-m run, faster 10 high ring kip swings Specific Warm-up PROGRESSION &. FOCUS False

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 sets: 10 Down Dog calf stretch :30s Dead Hang :30s Deep Squat :30s HS hold 2 sets 10 Flys w/ plate 10 Kip Swings/Knees to 90/Toes to bar 10 OH lunges 20 High Knees It’s competition season… (5 Rounds for time) 5 rounds for

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 single-unders Specific Warm-up Beginner: single-unders Intermediate: single-single-crossover. Advanced: unbroken crossovers. FAULTS CORRECTIONS The rope didn’t cross completely. “Cross your arms elbow-to-elbow.”

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up 2 sets: 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 PVC around-the-worlds 5 push-ups to down dog 10 PVC snatch grip behind the neck presses Specific Warm Up PROGRESSION & FOCUS Setup Wide grip, hook grip, feet under the hips,

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up 2 rounds: 10 back-to-back twist pass 10 granny toss 10 bounce pass 10 chest pass 10 side toss, right 10 side toss, left 10 roll pass 10 squat throw Specific Warm Up DOWN BACK Shuttle run Shuttle run Samson lunge Spiderman and reach Shoo the turtles Quad

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating cossack squats 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row. Specific Warm Up 3 sets: :30