Alexis

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :30 bike :10 rest :30 lying tuck hold :10 rest 1 set: :30 bike :10 rest :30 hollow hold :10 rest 2 sets: :30 bike :10 rest :30 hollow rocks :10 rest 1:00 couch stretch (each leg) 1:00 alternating cat/cow Specific Warm-up Warm-up (No […]

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) 1 set: :20 jumping jack :20 lateral skater jumps :20 double-knee tuck in plank – Rest :10 between sets. 1 set: :20 jumping jack :20 lateral skater jumps :20 double-knee tuck in plank – Rest :05 between sets. 1 set: :20 jumping jack :20 lateral skater

CrossFit Templum – CrossFit () Warm-up Warm-up (No Measure) AMRAP 5: Max calorie row/bike – At the start of every minute athletes perform: 20 shoulder taps (10/per side). Specific Warm-up Warm-up (No Measure) Shoulder Press & Pull-up build and progressions + Practice round: 1 set: 1:00 pull-ups 1:00 shoulder presses 1:00 calorie row Metcon Metcon

CrossFit Templum – CrossFit () Warm-Up 3 sets: (PVC) :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 SOTS press – Rest :10 Specific 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

CrossFit Templum – CrossFit Warm Up Coaches Choice Metcon WOD 1: Metcon (AMRAP – Reps) 12 min. for MAX reps: 70 Single DB Snatch 60 Single DB Thrusters 50 Single DB Lunges 40 Single Devils Press Then MAX reps: Bar MU’s, Pull ups, Hanging Knee Raises RX: 50/35, Overhead Lunges Masters 80+: 50/35, Goblet Lunges

CrossFit Templum – CrossFit Warm-up AMRAP 6: 20 lateral hops over med ball 10 med ball deadlift 10 med ball bent over rows 10 alternating med ball lunges 1 set: 10 wall-ball front squat (facing the target) 10 jumping pull-ups 1 set: 10 wall-ball push press (toss ball to target) 5 banded pull-ups or strict

CrossFit Templum – CrossFit Deadlift (Heaviest set of 3) Metcon (AMRAP – Reps) 10 x 1:00 rounds for reps: 3 deadlifts (205/315 lb) Max double-unders – Rest 2:00 between rounds. Cool Down Accumulate: 1:00 lacrosse ball foot roll/foot Metcon Warm-up 2 sets: :30 unweighted good mornings – Rest :10 :30 single-unders – Rest :10 :30

CrossFit Templum – CrossFit Warm-up 1 set: 50-ft shuttle run 50-ft high knees 50-ft butt kicks 50-ft broad jump 50-ft walking lunge 50-ft spiderman stretch 50-ft bear crawl 50-ft high knees 50-ft crab walk Earn it Run: 1 set: 200-m run (under 1:10) Metcon Metcon (Time) Every 5:00 x 3 rounds: 800-m run then… Every

CrossFit Templum – CrossFit View Public Whiteboard Warm-up 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 PVC pass-throughs 10 alternating elbow to instep 1 set: 1:00 row, bike, or ski 10 alternating reach, roll, lift drill 10 single-arm ring row/arm 10 super-slow air squats (:03 down) 1 set: 1:00

CrossFit Templum – CrossFit Warm-up 1 set: :10 arm circles forward :10 arm circles backwards :10 toe touches :20 jumping jacks :20 mountain climbers :20 skier jacks :30 shoulder taps :30 groiners :30 up-downs – Rest as little as possible between movements 2 sets: :15 scorpion stretch/side 10 samson stretch lunge steps :30 plank hold