Alexis

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 1:00 on a machine 1:00 alternating Spiderman stretch 1 set: 1:00 on a machine 1:00 air squats 1 set: 1:00 on a machine 1:00 bottom of counter-balance squat hold Specific Warm-up Warm-up (No Measure) Front Squat warm-up and build Metcon […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 alternating Spiderman stretch 100-m run 10 push-ups 100-m weighted run (14/20# ball) 5 ring rows Specific Warm-up Warm-up (No Measure) Pullup progresion and workout review: 1 set: 3-5 weighted pull-ups 3-5 handstand push-ups 3-5 chest-to-bar pull-ups 3-5 burpees Metcon Del (Time)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets 10 groiners 20 jumping jacks 10 scorpions Specific Warm-up Warm-up (No Measure) 3 rounds Partner A 200m row Partner B 6 step ups/box jumps 5 inch worm push ups 10 air squats Metcon Metcon (AMRAP – Reps) 25 min time cap: 240/260

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Groiners 20 Jumping Jacks 10 Scorpions Specific Warm-up Warm-up Warm-up (No Measure) 3 rounds Partner A 200m row Partner B 6 step ups/box jumps 5 inch worm push ups 10 air squats Team of 3 Metcon Metcon (AMRAP – Rounds and

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :30 jumping jacks :30 unweighted good mornings 1:00 shoulder tap (x2) + push-ups 2 sets: 2 Samson stretches w/ a :10 hold on each 10 RDLs 5-8 left-arm windmills 5-8 right-arm windmills – Use a light DB or KB for the RDLs

Templum North – CrossFit View Public Whiteboard Warm Up: Bike/Row 3 min Strength Front Squat (5×5) 70-75% of your 1 rep max Strength Option #2 Overhead Squat (5×5) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :45 jump rope 10 scorpion stretches 10 RDLs 10 bent-over rows 10 shoulder presses 5 scap pull-ups w/ a pause at the top and bottom – Use an empty barbell for the RDLs, rows, and presses. Specific Warm-up Warm-up (No Measure) Pull-up

Templum North – CrossFit View Public Whiteboard Strength Hang Snatch Max reps cycling hang snatches Rx+ 135/95 Rx 95/65 S. 75/45 Warm up hang snatch until hitting 3-5 heavier than intended weight. Drop weight down and get 1 max reps set. Set is over when barbell touches the ground. Metcon Cardi-whoa! (Time) 2 rounds for

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 20 air squats 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 15 squat-therapy reps 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 10 counter-balance squats Strength Metcon (Weight) For load:

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter row 10 Air Squats 8 pushup down dog 10 Scap pulls 5 kip swings Strength Pendlay Row (3-3-3-3-3) 5 sets of three. Building to a heavy set of three. Logging heaviest load. Metcon CrossFit Games Open 22.3 RX (Ages 16-54)