Alexis

CrossFit Templum – CrossFit View Public Whiteboard Warm-up 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 PVC pass-throughs 10 alternating elbow to instep 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 single-arm ring row/arm 10 super-slow air squats (:03 down) 1 set: 1:00 […]

CrossFit Templum – CrossFit Warm-up 1 set: :10 arm circles forward :10 arm circles backwards :10 toe touches :20 jumping jacks :20 mountain climbers :20 skier jacks :30 shoulder taps :30 groiners :30 up-downs – Rest as little as possible between movements 2 sets: :15 scorpion stretch/side 10 samson stretch lunge steps :30 plank hold

CrossFit Templum – CrossFit Specific Warm-up Pull-up Progressions and Scaling options Test Round: 5 Pull-ups 10 Burpees 15 Wall Balls Metcon Partner WOD: (Time) 30-20-10 Wall Balls 14/20# Pull-ups Burpees Rest 2mins 10-20-30 Wall Balls 14/20# Pull-ups Burpees Warm-up 2 sets of: 10 Groiner to reach 8 Medball Thrusters 5 inch worm + push-up

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 single-unders :20 hollow rocks :10 rest 1 set: :20 single leg single-unders (right leg) :20 single leg single-unders (left leg) :20 hollow rocks :10 rest 1 set: :40 jumping jack single-unders :20 hollow rocks :10 rest 1 set: :40 split

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 30-20-10 Jumping jack Mountain climber (2-ct) Plank hold on elbows (counted in seconds) 1 set: 10 supinated ring rows 10 hand-release push-ups 10 DB suitcase deadlifts/side :30 alternating hamstring scoop stretch – Scale push-ups to knees as needed. 1 set: 3-5

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :40 plate hops :40 spiderman hold (:20 per side) :40 air squats 1 set: :40 plate hops :40 spiderman reach and turn (:20 per side) :40 counter-balance squats 1 set: :40 plate hops 5 counter-balance squat hold (:10 hold per squat)

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 100-m jog 20 sit-ups 1 set: 100-m run 20 v-ups 1 set: 200-m run 10 burpees Specific Warm-up Warm-up (No Measure) Position on the pull-up bar Grip and active hang on the bar Kip swing 2 Kip swing + 2 knees above hips 2

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 5 small, medium, & large arm circles forward 5 small, medium, & large arm circles backward :20 shoulder taps :20 groiners :20 push-ups :30 cobra to down-dog stretch – Use a pair of 2.5 or 5 lb plates for the arm

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 30 plate hops 20 alternating shoulder taps (10/side) 15 ground plate-to-overhead 10 counter-balance squats Specific Warm-up Warm-up (No Measure) Squat clean progression and build-up: 2-3 sets: 5 squat cleans Strength Squat or Power (your choice) Hang Clean (EMOM 7: 1 hang

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 row, bike, ski, or run (200-m) 10 single-leg toe touches/leg :10 samson stretch/leg :20 side plank on elbow/side 10 DB single-arm shoulder press/arm (light) 1 set: 1:00 row, bike, ski, or run (200-m) :20 scale hold/leg 5 split squats/leg :20