Alexis

CrossFit Templum – CrossFit Warm-up PVC SWITCH WARM-UP GAME Penatly movements: 20 mountain climbers 10 PVC around the worlds 10 PVC shoulder presses 10 PVC push presses 20 jumping jacks 6 alternating elbow-to-insteps Specific Warm Up Push Press Review and Progressions: Strict Press Dip and Hold Dip and Drive Push Press *Build up in weight* […]

CrossFit Templum – CrossFit Warm-up 1 ROUND 10/10 Banded Side Steps 5 Kip Swings 10 Cossack Squats :30 HS Hold 1 ROUND 10/10 Banded Monster Walks 5 Strict or Banded Strict Pull Ups 5 BB Good Mornings 5 Inch Worm + Push Up 1 ROUND 5 Pull Ups (kipping or butterfly or strict or banded)

CrossFit Templum – CrossFit Warm-up 1 set: 5 wall-ball chest passes with a partner 5 wall-ball bounce passes with a partner 10 alternating box step-ups with a partner 5 wall-ball chest passes with a partner 5 wall-ball bounce passes with a partner 10 alternating squat jumps with a partner 5 wall-ball chest passes with a

CrossFit Templum – CrossFit Warm-up 1 set: 10 leg swings/leg 10 unweighted good mornings 10 walking reverse lunges :30 narrow stance air squats (keep heels down) – No rest between lunges and squats. 1 set: 10 lateral leg swings/leg 10 single-leg toe touches/leg :30 alternating standing figure four stretch :30 air squats – No rest

CrossFit Templum – CrossFit Warm-up 2 sets: 50-ft broad jump 10 air squats 50-ft bear crawl 10 air squats 50-ft alternating spiderman pose 10 air squats Specific Warm Up Hang Clean Prep Hang Clean (Every 1:30 x 6 sets: 7 hang power cleans – Cycle the bar as quickly as possible.) *Focus on barbell cycling*

CrossFit Templum – CrossFit Warm-up 1 set: 10/8 cal bike 10 single-leg DB deadlifts/leg (focus on keeping the chest up) 10 sit-ups 1 set: 10/8 cal bike 10 DB deadlift + shrug (focus on the setup) 10 v-ups 1 set: 10/8 cal bike 10 DB power cleans (focus on hip extension) Specific Warm Up T2B Progression & Workout

Announcements Templum’s Silent Night   November Newsletter   Meet at Arbor Hills @ 9:00am this Saturday. (no in gym classes due to party) CrossFit Templum – CrossFit Warm-up Coaches  or Your Choice: Metcon Arbor Hills meet up and Trail Run

Announcements Templum’s Silent Night   November Newsletter   Meet at Arbor Hills @ 9:00am this Saturday. (no in gym classes due to party) CrossFit Templum – CrossFit Warm-up On a 6:00 clock :45 cardio 10 PVC pass throughs 5 shoulder presses Specific Warm Up Bench Press and Pull-up Review & Spotting Build-up and progressions: 4-5

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 400 meter run Then… 1 set: 1:00 couch stretch (each leg) 1:00 pigeon pose (each leg) 1:00 standing toe touch + overhead reach 1:00 calf raises 1 set: 1:00 single-unders 1:00 split squats (:30/leg) 10 deadbugs 1 set: :30 high jump single-unders 1:00

Announcements Templum’s Silent Night   November Newsletter CrossFit Templum – CrossFit Warm-up 1 set: 2:00 bike, row, or ski 10 good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, or ski Specific Warm Up Deadlift Progression & Setup Set-up: Hands at shoulder width Feet between hips and shoulder-width Shoulders slightly in