Alexis

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 air squats :10 straight arm burpees :30 rest 4 sets: :20 bottom of squat hold :10 burpees Specific Warm Up Warm-up (No Measure) Review the set-up for the clean. Front squat Loose fingertip grip while keeping elbows off of the knees. Squat clean Smooth […]

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 100/150-m row or ski or 200/300-m bike 10 alternating elbow to instep 8 broad jumps 6 push-ups to down dog Specific Warm Up Warm-up (No Measure) 1 set: 10 up-downs :20 plank hold 1 set: 10 up-downs to a target (6 in) 20 mountain climbers

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 10 samson lunge steps 20 shoulder taps 10 push-ups 20 jumping jacks 100-m run 1 set: 10 air squats 20 shoulder taps 10 scap pull-ups 20 jumping jacks 100-m run 1 set: 10 jumping air squats 20 shoulder taps 10 ring rows or 5 strict

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Comp prep coaches choice. Partner Workout CW2: Metcon (AMRAP – Reps) Build a ladder in 8 minutes 2,4,6,8,10.12.14.16.18, etc… Deadlift Hang Clean Front Squat *Partners rotate at any point, but the full reps for the movement must be completed before they switch * Every time partners rotate,

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: 1:15 bike, row, ski, or run 5 elbow instep + hamstring stretch/side 10 PVC pass throughs 15 PVC overhead squats :20 push-ups or ring dips :20 strict knee raises or strict toes-to-bars Skill Metcon (Weight) 1 set: 5-10 SOTS presses (PVC) 5 sets: 5

CrossFit Templum – CrossFit () () Warm-up Warm-up (No Measure) AMRAP 6: 200-m run 15 jump squats 10 standing toe touches Specific Warm Up Warm-up (No Measure) Clean Progression & Complex Build-up: 2-3 sets: 2 power clean + 4 front rack lunges Strength Metcon (Weight) 5 sets for load: 3 power cleans 6 alternating front

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) On a 6:00 clock: 200-m run then in the remaining time, AMRAP: 20 mountain climbers 15 alternating v-ups 10 jumping pull-ups Specific Warm Up Warm-up (No Measure) Rope climb progressions Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 800-m run 10 rope climbs (15-ft.) – Partners

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 10 alternating spiderman stretch 30 mountain climbers 10 alternating step-ups :45 row (slow) 1 set: 10 deadbugs 5 forward box step-overs 5 lateral box step-overs :45 row (moderate) 1 set: 10 sit-ups 10 box step-overs AFAP :45 row (fast) Specific Warm Up Warm-up (No Measure)

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 15 ground plate to overhead (10/15 lb) 10 counter-balance squats Specific Warm-up Warm-up (No Measure) DB Clean Review: Option 1: 1) Heels down. 2) Shoulder width stance. 3) DBs placed outside of the feet. 4) Neutral spine. Option 2: 1) Heels

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :30 doorway stretch/arm 20 arm circles forward 20 arm circles backward 20 arms across body hugs 1 set: 10 push-up to down dog 200-m run 1set: 10 up-downs 200-m run 1 set: 10 hand release push-ups 200-m run Specific Warm-up Warm-up (No Measure) Ring