Alexis

CrossFit Templum – CrossFit Warm-Up AMRAP 3: 10 mountain climbers 10 air squats 5 push-ups to down dog Specific Warm Up ROPE CLIMB PROGRESSION Rope pull-to-stand Hang + foot lock Foot lock + 1 pull THRUSTER PROGRESSION 8 full-grip front squats 8 wide-stance push presses 8 thrusters 8 cycling thrusters 2 sets: 5 thrusters (workout […]

CrossFit Templum – CrossFit Warm-Up 1 round: 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 kickers Jog Run, faster pace Specific Warm Up Set 1: Focus on sitting up tall on the rower. Athletes should identify

CrossFit Templum – CrossFit Warm-Up 2 sets: :20 jumping jacks 10 alternating Cossack squats :20 mountain climbers 10 counterbalance squats Specific Warm Up SQUAT CLEAN PROGRESSION 8 clean deadlifts 8 clean deadlifts to mid-thigh 8 clean deadlift and shrugs 8 muscle cleans 8 hang squat cleans 8 squat cleans 3 sets: 3-5 squat cleans –

CrossFit Templum – CrossFit Warm-Up 2 sets: 12 straight-leg sit-ups 12 supermen 12 PVC muscle snatches Specific Warm Up Snatch build up and Cycling: 5 hang muscle snatches 5 top-to-top hang muscle snatches 5 top-to-top hang power snatches 8-10 top-to-top power snatches 2 sets: 5 touch-and-go snatches – Use workout weight – Rest :30-1:00 between

CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :20 single-unders 1 set: 10 KB deadlifts 10 alternating scorpion stretches :20 single-unders 1 set: 10 KB good mornings 20 alternating reverse lunges :20 double-unders or single-unders Specific Warm Up KETTLEBELL SWING

CrossFit Templum – CrossFit Warm-Up 1 set: 10 leg swings/direction 20 alternating shoo the turtles 10 Samson stretch lunge steps :20 bottom-of-squat hold ACTIVATION AND SKILL WORK 3 sets: 10 lateral banded monster walks/direction 10 banded good mornings Specific Warm Up SQUAT THERAPY 3sets: :30 squat therapy WALL-BALL SHOT 5 medicine-ball front squats 5 pause

CrossFit Templum – CrossFit Warm-Up 2:00 cardio machine of athlete’s choice AMRAP 6: 20 jumping jacks 10 single-arm DB presses/arm 10 scap pull-ups 5 burpees 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 HANDSTAND WALK 10 alternating pike shoulder taps 10 alternating handstand

CrossFit Templum – CrossFit Warm-Up 1 set: :30 single-unders 10 alternating spidermen 10 air squats – Hold the bottom of each squat for :02. 1 set: :30 single-single-double 10 hamstring kick-ups/side 10 air squats – No pause at the bottom. 1 set: :30 double-unders 5 elbow-to-instep/side 10 counterbalance plate squats (10-15 lb) – Hold the

CrossFit Templum – CrossFit Warm-Up 1 set: 30 jumping jacks 10 alternating elbow to instep 10 alternating scorpion stretches 10 alternating box step-ups (20/24 in) 1set: 10 burpees 10 good mornings (empty barbell) 10 alternating box step-ups (20/24 in) 2 sets: 10 deadlifts (empty barbell) 5 burpee box jump overs (20/24 in) – Rest 1:00

CrossFit Templum – CrossFit 5k Run (Time) Max Effort 5k Run