Alexis

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN NOW! CrossFit Templum – CrossFit Warm-Up 1 set: :30 alternating back rack lunges PVC :30 push-ups (from knees as needed) 1:00 air squats 1:00 lateral burpees over the PVC :30 PVC good mornings :30 PVC pass throughs Specific Warm Up SHOULDER PRESS, FRONT SQUAT, AND […]

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN NOW! CrossFit Templum – CrossFit Warm-Up 200-m jog 1 set: 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN NOW! CrossFit Templum – CrossFit Warm-Up 1 set: 100-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 June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN SOON! CrossFit Templum – CrossFit Warm-Up 2 sets: :20 Samson stretch/leg 15 PVC overhead squats 15 supermen 15 hollow rocks 15 push-ups 15 ring rows OR 3-10 strict pull-ups – Perform all push-ups, pull-ups, and squats with a controlled descent. Specific Warm Up Prep ea

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN SOON! CrossFit Templum – CrossFit Warm-Up AMRAP 6:00: 50-ft bear crawl 10 DB deadlifts 50-ft single-DB overhead walk 10 DB hang muscle cleans Specific Warm-up HANG POWER CLEAN PROGRESSION PUSH JERK PROGRESSION Build-up: 3 sets: 3 deadlifts 3 hang power cleans 3 push jerks Metcon

Announcements June Templum Newsletter http://bit.ly/451GI2n HYBRID 24/7 ACCESS APPLICATIONS OPEN SOON! CrossFit Templum – CrossFit 400m run Stick game Empty Barbell: 10 Wrist Activation 10 Good Mornings 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Jerks Partner WOD (2 Rounds for reps) Team of 2 AMRAP 25 Alt Rounds 5 Deadlifts 135/95

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 3 sets: :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 SOTS press – Rest :10 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5.

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 2 sets: :30 jumping jacks :30 hollow hold :30 push-up + 2 shoulder taps :30 active bar hang :30 box step-ups – Rest :10-:15 between intervals. Specific Warm Up WALL WALK PRACTICE 10 plank shoulder taps, slow 10 feet-elevated shoulder taps, slow 1 wall walk

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up 2 sets: 20 jumping jacks 10 med-ball front squats 50-ft med-ball overhead carry 10 med-ball push presses to target 50-ft med-ball overhead carry 10 wall-ball shots Specific Warm-up LOW HANG SQUAT SNATCH Snatch deadlift from just below the knee “Pull the knees back as the

Announcements June Templum Newsletter http://bit.ly/451GI2n CrossFit Templum – CrossFit Warm-Up Tabata Warm-up: 3 rounds of: :20 on/ :10 off Jumping Jacks Up downs Hollow rocks Push up down dog Specific Warm Up L-SIT HOLD PRACTICE :10 hollow hold Shoulders and legs off the floor at the same time. :10 seated single-leg elevated hold/leg Spread legs