Alexis

CrossFit Templum – CrossFit Warm-Up 400-m run 500 Row or 21/30 Cal Bike 1 round: 10 jumping jacks 10 alternating spiderman + reaches 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 jumping jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) Skill Accumulate: 30 KB […]

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up On a 7:00 Clock: Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform that many burpees. Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up Coaches Choice: (10min) Metcon Choose Solo Angie or Partner Angie Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Partner Angie (Time) Complete benchmark “Angie”with a partner: For Time: 100 pullups 100 pushups 100 situps 100 air squats * While one

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up PLANK TAP RELAY GAME Setup a row of 10-15 KBs, DBs, or med balls. If you have 5 athletes or fewer, they can move through one after the other; they don’t have to race head to head. Each athlete must touch each object twice. You

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 set: :30 jumping jacks 5 inchworms + 1 push-up/rep 5 DB windmills/arm 1 set: :30 up-downs 10 single-arm DB deadlifts/arm 10 DB goblet squats 1 set: :30 burpees 10 strict presses/arm 10 push presses/arm Specific Warm-up PROGRESSION & FOCUS 3 reverse lunges/arm Step back

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 2 rounds: :30 Jumping Jacks :30 straight-leg sit-ups :30 Jump Squats :30 sec ea. movement: Bottom Squat Hold Banded Straddle Groiner ea side Samson Lunge ea side Scorpion ea side Couch ea side Kneeling Rotation ea side Calf stretch ea side Specific Warm-up 5 sets:

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 set: 10 alternating Spiderman stretches 10 inch worms 10 air squats 1 set: 10 squat therapy reps (against the wall) 10 hand-release push-ups 10 alternating Scorpion stretches 1 set: 3-5 wall walks (partial range of motion) 10 squat therapy reps (against the wall) 3

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 round: 200-m run, slow 10 high ring scap pull-ups 3 rounds: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-m run 1 round: 200-m run, faster 10 high ring kip swings Specific Warm-up PROGRESSION &. FOCUS False

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 sets: 10 Down Dog calf stretch :30s Dead Hang :30s Deep Squat :30s HS hold 2 sets 10 Flys w/ plate 10 Kip Swings/Knees to 90/Toes to bar 10 OH lunges 20 High Knees It’s competition season… (5 Rounds for time) 5 rounds for

Announcements April:Templum Newsletter Murph Registration CrossFit Templum – CrossFit Warm-Up 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 single-unders Specific Warm-up Beginner: single-unders Intermediate: single-single-crossover. Advanced: unbroken crossovers. FAULTS CORRECTIONS The rope didn’t cross completely. “Cross your arms elbow-to-elbow.”