Alexis

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

Announcements April:Templum Newsletter CrossFit Templum – CrossFit Warm-Up Set 1: Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill. 15 pulls on the rower (easy pace) Set 2: At a pace of 18-20 strokes per minute

CrossFit Templum – CrossFit Warm-Up 3 ROUNDS 5/5 SA KB Swings 5/5 SA KB High Pulls 5 Burpees 5 Kip Swings 5 Kipping Knee Raises (Rd 2-3: 5T2B) Specific Warm Up KB Snatch Movement Prep Partner Metcon Bend & Raise (2 person teams) (Time) 40 KB Snatches (53/35) (35/26) 20 Synchro Burpees 40 T2B 40