Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 6 sets: :20 air squats :10 up-downs :10 PVC pass throughs Strength Thruster (2-2-2-2-2-2) EMOM 6: – Rest with the remaining time in the minute. – Increase load across as many sets as possible. Metcon Metcon (Time) For time: 15-12-9: Thrusters (65/95 lb) […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 high knees 10-inch worms + push-up 10 overhead lunges 1 set: :30 butt kickers 10 PVC pass-throughs 10 10 partial overhead squats 1 set: 10 up-downs over PVC 10 behind the neck snatch grip strict press (PVC) 10 overhead squats

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 calorie row :45 banded pull aparts :30 knee push-ups Specific Warm-up Warm-up (No Measure) Jumping ring dip: Elbow below the shoulder at the bottom, strong jump to lockout arms at the top. Ring support hold: Elbows locked out while pulling

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1- Set PVC 5 am special – Get a lap! 10 pvc pass throughs 10 Up-downs 10 pvc around the world 1- Set empty barbell 10 RDL 10 good mornings 10 elbow rotations 10 strict press Specific Warm-up Warm-up (No Measure) 5 times with

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 1:00 of plyometric drills 1:00 of inchworms + 3 hand-release push-ups 1:00 of plyometric drills 1:00 of ring rows w/ a :02 pause at the top Specific Warm-up Warm-up (No Measure) 2-3 sets: :20 arch-ups or 10 hip extensions 1 set:

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :20 bike (easy pace) 5 single-arm ring rows/arm 20 bicycle crunches 1 set: :20 bike (add 5-10 RPMs) 10 ring rows 10 laying toes-to-bars (hands hold on to DB) 1 set: :20 bike (add 5-10 RPMs) 10 jumping pull-ups 10 sit-ups

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 50 single-unders 20 air squats 10 PVC pass-throughs 10 PVC good mornings 1 set: 40 double-unders 15 PVC front squats 10 PVC around-the-worlds (5/side) 10 PVC Romanian deadlifts 1 set: 30 double-unders 10 PVC overhead squats 10 PVC Cuban presses 10

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :40 bike, ski, row, run, or single-unders :10 rest :30 hollow hold :10 rest :20 handstand hold on the wall :10 rest Specific Warm-up Warm-up (No Measure) Handstand Walk Practice & Progression: Partial kick-up Keep arms straight, kick up halfway. Full

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (3-3-3-3-3) Bench press 5×3 65,75,80,90,90+% if possible. Metcon Loki (Time) 3 Rounds 2 wall walks 6 DB Loki complexes 2×4. 40/2013 1 Minute

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run 20 split squats (10/leg) 20 empty-bar back-rack elbow rotations (10/side) 1 set: 400-m run 20 alternating BW reverse lunges (10/leg) 20 front-rack elbow rotations Specific Warm-up Warm-up (No Measure) Overhead Lunge Review & Prep: Stance, Grip, Step back 2