Alexis

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: :30 alternating groiners 5 inchworms + 1 push-up each 10 cossack squats – Hold a plate in front of the body for added difficulty. Specific Warm-up Warm-up (No Measure) Back Squat Review and Build-up: On a 9:00 clock: 4-5 sets: 5 back squat (building) […]

CrossFit Templum – CrossFit Warm-up () Warm-up (No Measure) 1 set: 30 sit-ups 20 alternating plank reach throughs 10 cat-cow stretches :30 row (easy pace) 1 set: 10 good mornings (empty barbell) 10 back rack lunges :30 row (moderate pace) 1 set: 10 hang muscle cleans (empty barbell) 10 back squats 1:00 row (fast pace)

CrossFit Templum – CrossFit Warm Up 3min AMRAP: Partner 1:   – 10 PVC pass through   – 10 PVC Alt Elbow Punch   – 5 PVC front squat   – 5 PVC press Partner 2: squat hold (empty barbell/KB) ======================= Specific Warm Up In teams of 2: 2min AMRAP Partner 1: 100m run Partner

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 4 sets: :20 sumo stance good mornings – Rest :10 :20 row, bike, or ski – Rest :10 Specific Warm-up Warm-up (No Measure) Set-up: 1) Hands inside the legs 2) Feet slightly wider than squat stance 3) Shoulders slightly in front of the bar 4) Arch chest

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: 200-m run 10 samson lunges 10 PVC pass throughs 10 scap pull 3-5 strict pull-ups or 10 ring rows 5 consecutive box step-ups/leg – Control the negative of the box step-ups. Specific Warm-up Warm-up (No Measure) 1 set: 6 box jumps (slow) 6 front

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: 2:00 slow run, bike, row, or ski 3 sets: 10 PVC pass throughs 10 PVC good mornings 10 PVC muscle snatches (mid shin) 10 PVC shoulder presses Specific Warm-up Warm-up (No Measure) Snatch or Clean & Jerk Progression and build-up: Burgener Drills from snatch

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1 set: 200-m run 10 supinated grip scap shrugs 10 small kip swings 15 air squats 1 set: 200-m run 10 supinated grip scap shrugs 10 supinated grip knee raises 15 air squats 1 set: 200-m run 10 supinated grip scap shrugs 10 supinated grip knee-to-elbow 15

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 2 sets: 30 plate jumps 10 alternating spiderman stretches 20 lateral plate jumps 10 plate squats 3 sets: 5 pause KB front squats – Use 2 KBs in the front rack. Specific Warm-up Warm-up (No Measure) Front Squat Review: Hands Free Front Squat Front Squat Speed

CrossFit Templum – CrossFit Warm-UP (No Measure) THUNDERSTRUCK! CHIPPER (AMRAP – Rounds and Reps) AMRAP 25: Rounds and Reps 30 Pull-ups 60 Wall ball shots (14/20) 90 Sit-ups 120 Kettle bell swings (35/53) Perform 10 burpees every two minutes (both partners perform 10 burpees)

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 6: 8 good morning + hop 8 alternating plank reach throughs 8 alternating overhead lunges (in-place) 8 box jump-overs or step-ups Skill Snatch Grip Push Press (behind neck) (EMOM 8: 2 reps ) behind the neck snatch grip push press Metcon Metcon (Time) 6 rounds