Alexis

CrossFit Templum – CrossFit Warm-Up 1 set: :20 easy row :20 moderate row :20 hard row :20 inch worms + push-up 1 set: :20 easy row :20 moderate row :20 hard row :20 superman hold 1 set: :20 easy row :20 moderate row :20 hard row :20 hollow hold 1 round: 200-m row Specific Warm […]

CrossFit Templum – CrossFit Warm-Up On a 7:00 clock: 10 PVC pass throughs 10 PVC overhead lunges 10 up downs 10 arm haulers 5 pike push-ups to down dog Specific Warm Up Clean & Jerk Prep & Build: Strength Hang Clean & Jerk (12min to build to heavy single) Metcon Yalla Let’s Go (Coach MIckey

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) 3 rounds for quality: 5 scap pull-ups 10 plank shoulder taps (R/L) to down

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 1 set: 200-m run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Partner Warmup (No Measure) 2 Rounds Each 🔹Partner 1 3 Snatch deadlifts + high pulls 3 Power snatch 3 Overhead squats 🔹Partner 2 10/10 Calf raisers 20 Single unders 🔹 Partner 3 00:30 Dead hang 5 Push up to pike

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges (empty barbell) :30 inchworm + push-ups – Rest :30 2 sets: 5 elbow instep + reach/side 10 alternating scorpions 10 barbell good mornings (empty barbell) 5 bar-facing burpees

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up 1 set: :30 row (easy pace) :30 alternating Samson stretch :30 ring rows 1 set: :30 row (moderate pace) :30 push-up to down dog :30 jumping pull-ups 1 set: :30 row (moderate pace) :30 plank hold :30 pull-ups 1

Announcements Youth Speed Strength & Agility Camp July 10-20th Register Now CrossFit Templum – CrossFit Warm-Up AMRAP 4: 20 jumping jacks 5 push-ups 20 alternating shoulder taps 5 shoulder presses (PVC) Specific Warm-up Setup: Stand tall with feet under the hips. Bar in the rack position. Hands outside the shoulders. Full grip on the bar.

CrossFit Templum – CrossFit 4th of July Independence Day Wod (Time) Teams of 2 🔸Cash in 13 synchro Burpees Into 7 rounds of: 200 meter run 15 Deadlifts (95/55#) 15 Hang Clean 15 Push press 5 Bar over burpees 🔸Cash out 13 synchro Burpees7 Rounds for the The American Revolutionary war that lasted just over