Alexis

CrossFit Templum – CrossFit Warm-up 2 sets: 1:00 jumping jacks :20 hollow rocks :20 bent-over rows :20 shoulder presses – Rest/transition for :10-:20 between movements. Specific Warm Up Clean and Jerk Progressions: EMOM 5: 3 clean and jerks – Complete all reps as fast singles. Metcon Metcon (Time) For time: 12-9-6: Clean and jerks (125/185 […]

CrossFit Templum – CrossFit Warm-up 1 set: 200-m jog (easy pace) 10 alternating elbow-to-instep 10 leg swings/leg (front and back) 1 set: 200-m jog (moderate pace) 10 alternating Samson stretch 10 leg swings/leg (across the body) 1 set: 200-m jog (fast pace) 10 alternating lunges 10 air squats Specific Warm Up On an 8:00 clock:

CrossFit Templum – CrossFit Warm-up AMRAP 5: 50-ft bear crawl (25-ft down and back) 50-ft walking lunges 50-ft broad jumps Specific Warm Up Burpee,  Hollow Rock and KB Swing review and Scaling options Metcon Metcon (AMRAP – Reps) For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (35/53 lbs) Tabata burpees – Tabata is

CrossFit Templum – CrossFit Warm-up Partner 1 rows while partner 2 does: 10 plate squats 10 steering wheels 10 kip swings Switch off for 2 rounds each Specific Warm Up: 10 front squat 10 push press 10 front rack lunges Metcon Metcon (2 Rounds for time) 2 Rounds for Time with Partner: 40 Front Squats

CrossFit Templum – CrossFit Warm-up 1 set: 200-m jog 30 single unders 20 BW lunges (10/leg) 5 inchworm walkouts 1 set: 100-m run 100-m jog 40 single unders 16 BW lunges (8/leg) 5 inchworm walkouts 1 set: 100-m sprint 100-m jog 50 double-unders 12 BW lunges (6/leg) 5 inchworm walkouts Specific Warm Up 5 sets:

CrossFit Templum – CrossFit Warm-up 1-2 sets: :30 shoulder taps 10 kip swings or ring rows :30 inchworms 10 kip swings or ring rows 1 set: :30 partial wall walk 10 sit-ups :30 partial kick-up 10 lying toes-to-bars :30 wall walk hold or handstand hold Specific Warm Up Squat Clean Progressions & Build: 3 sets:

CrossFit Templum – CrossFit Warm-up 1-2 sets: 50-ft high knees 50-ft butt kicks 50-ft bear crawl 50-ft alternating spiderman pose 50-ft crab walks 50-ft duck walks 50-ft high kicks Specific Warm Up Thruster progression and build-up Strength Thruster (EMOM 7: 2 thrusters) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 DB push presses

CrossFit Templum – CrossFit Warm-up 1 set: :20 row (easy pace) – Rest :10 :20 alternating single leg deadlift – Rest :10 1 set: :20 row (moderate pace) – Rest :10 :20 air squat – Rest :10 1 set: :20 row (moderate pace) – Rest :10 :20 front squat (empty barbell) – Rest :10 1

CrossFit Templum – CrossFit Warm-up 3 sets: 10 banded side-steps 10 good mornings 10 DB swings 10 alternating hang DB snatches Specific Warm Up Deadlift Prep and build-up: On an 8:00 clock: Build to 8 deadlifts (65-75%) – Rest 1:00-1:30 between sets. Strength 5 sets for load: 8 deadlifts (Weight) *Score total weight from each

CrossFit Templum – CrossFit The chief is dead (AMRAP – Rounds and Reps) AMRAP 5 Rounds (4:00) each 1 Minute rest in between ———————- 3 Power cleans 6 Pushups 9 Air squats 12 Deadlifts ———————- RX+ 135/95# RX 115/75# Scaled 95/55#