Alexis

CrossFit Templum – CrossFit Warm Up 1:00 single unders 10 plate hops 10/25 1:00 Big jump single unders 10 air squats :30 Right leg singles 10 Push ups :30 Left leg singles Specific Warm Up 4:00 Double under practice 50 Double-unders for Time: (Time) Time is capped at 2:30 Double your unders (AMRAP – Rounds […]

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 30 jumping jacks 5 staggered stance good mornings/leg 10 leg swings/leg (across the body) 10 alternating plank reach throughs 1 set: 100-m jog 10 DB deadlift 10 sit-ups 1 set: 100-m jog 10 DB hang power cleans 10 alternating v-ups 1 set: 100-m jog 10

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) EMOM 8: Min. 1 | 1:00 slow row Min. 2 | :30 squat-to-stands Min. 3 | 1:00 fast row Min. 4 | :30 air squats Strength Metcon (Weight) EMOM 7: 2 front squats – From the floor. *add up total weight from each set for your score*

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: 50-ft shuttle run 15 ground plate to overhead (10/15) 50-ft shuttle run 10 overhead lunges (10/15) (5/side) Strength Push Press Prep and progression Push Press (5-5-5-5) Metcon Metcon (Time) 5 rounds for time: 15 push jerks (65/95 lb) 12 chest-to-bar pull-ups 9 sumo deadlift high

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 bike – Rest :10 :20 good mornings (empty barbell or training bar) – Rest :10 Specific Warm Up Warm-up (No Measure) Hang Power Clean Progressions then… 3 sets: 6 hang power cleans 6 lateral burpees over the barbell 6 alternating front-rack lunges Metcon (5

CrossFit Templum – CrossFit Warm-up (No Measure) coaches choice Metcon (Time) Sunday is September 11 This workout is to honor the fallen and the heroes of this horrific event ————————— The September 11 attacks, commonly known as 9/11, were four coordinated suicide terrorist attacks carried out by the militant Islamic extremist network al-Qaeda against the

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :40 50-ft shuttle runs :10 rest :30 alternating shoulder taps :10 rest :20 supinated grip hang from bar 1 set: :40 50-ft shuttle runs :10 rest :30 tuck-ups :10 rest :20 mixed grip hang from bar 1 set: :40 50-ft shuttle runs :10 rest

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: :20 jump rope 5 staggered stance good mornings/leg 10 alternating scorpion stretches 15 alternating jumping lunges Specific Warm Up Warm-up (No Measure) 1 set: Focus on sitting up tall on the rower. Athletes should identify their calories/hour as well as their strokes per minute on

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 air squats :10 straight arm burpees :30 rest 4 sets: :20 bottom of squat hold :10 burpees Specific Warm Up Warm-up (No Measure) Review the set-up for the clean. Front squat Loose fingertip grip while keeping elbows off of the knees. Squat clean Smooth

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 100/150-m row or ski or 200/300-m bike 10 alternating elbow to instep 8 broad jumps 6 push-ups to down dog Specific Warm Up Warm-up (No Measure) 1 set: 10 up-downs :20 plank hold 1 set: 10 up-downs to a target (6 in) 20 mountain climbers