Alexis

CrossFit Templum – CrossFit Warm Up Coaches choice Partner Metcon This is Dumb…. (AMRAP – Rounds and Reps) AMRAP 20 50 Box Jump Overs 40 DB Up Down DL (50\35) 50 DB Box Step Ups 40 Alt Hang DB Power Cleans *Split Reps However

CrossFit Templum – CrossFit Warm-up 1 set: 200-meter jog AMRAP 4: 5 Kang squats 10 alternating hamstring scoop stretches 5 up-downs 10 alternating Cossack squats Specific Warm-up Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor

CrossFit Templum – CrossFit Warm-up 3 sets: :20 jumping jacks :20 mountain climbers :20 wide-stance air squats Dynamic stretching 1 set: 5 elbow-to-instep/leg 10 alternating scorpion stretches 10 lying hip crossovers 10 alternating Samson stretches Squat therapy Every :30 for 10 sets: 1 wall-facing squat – Hold the bottom for :05 before standing. Specific Warm-up

CrossFit Templum – CrossFit Warm-up 2 rounds: 2:00 row or bike 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 push-ups Specific Warm-up Double under and burpee prep 5 slow up-downs :10 rest 5 fast up-downs :10 rest 5 slow burpees :10 rest 5 fast burpees Mini Rd: 5

CrossFit Templum – CrossFit Warm-up 50 feet of each: Jog x 3 laps Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) Specific Warm-up Kettlebell Swing and

CrossFit Templum – CrossFit Warm-up 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. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch

CrossFit Templum – CrossFit Metcon (Time) 1 set: :30 jumping jacks 5 hip flexor to hamstring stretch/side :30 plank hip taps (same side) 1 set: :30 mountain climbers 10 push-ups :30 active bar hang 1 set: :30 burpees 10 alternating Samson stretches 10 scap pull-ups Specific Warm Up: 1 set: 10 walking overhead plate lunges

CrossFit Templum – CrossFit Warm-up The CrossFit warm-up 1 set: 200-meter jog 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Specific Warm-up Handstand Pushup Drills and prep: 1 set: 200m run 3-5 strict hspu Metcon Metcon (Time)

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretch – Switch after partner 1 finishes the row. Med-ball toss warm-up 1 set: :30 back-to-back twist passes/direction :45 granny tosses :45 chest passes :30 side tosses, right :30 side tosses, left :45 roll passes :45 overhead throws

CrossFit Templum – CrossFit Warm-up 1 set: Partner 1 | 1:00 row Partner 2 | Alternating Spiderman stretch – Switch after partner 1 finishes the row. Med-ball toss warm-up 1 set: :30 back-to-back twist passes/direction :45 granny tosses :45 chest passes :30 side tosses, right :30 side tosses, left :45 roll passes :45 overhead throws