Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 400-m run (slow) 10 single-leg toe touches/leg 10 lateral leg swings/leg 10 shoulder taps + 1 wall walk 1 set: 200-m run (moderate) 10 KB suitcase deadlifts/side 10 Cossack squats 10 KB floor presses 1 set: 100-m run (moderate) 100-m sprint […]

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Sumo Deadlift (5-5-5-5) Building up and logging heaviest set of 5 Metcon “Let the

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) PROGRESSION FOCUS 12min: :30 sec ea. movement: False-grip ring row Single-unders reps Jumping ring dip or ring dip Right-leg only single-unders reps Leg-assisted muscle-up transition Left-leg only single-unders reps Leg assisted muscle-up transition Double-unders or single-unders reps Leg-assisted muscle-up transition Double-unders or single-unders

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 20 Glute Bridges 15 Ring Rows 10 Goblet Squats Strength Squat Snatch (1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) Every 5 Minutes for 5 Rounds RX+ is … 20/16 Cal Row 10 Burpees Over Rower (or BB) 7

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 6: 2 shuttle runs (25 ft there and back) 15 air squats 25-ft broad jump 25-ft bear crawl Strength Hang Power Clean (1 rep EMOM 10:) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 power cleans (135/205 lb) 10 toes-to-bars

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal Banded walks 20 Banded Goodmornings Strength Back Squat (3-3-3-3) Back squat 1×3 70% 1×3 75% 1×3 80% 1×3 90% 1 sec pause first rep at bottom of squat Metcon Metcon

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :45 inchworm + push-ups 400-m run Back Squat Warm up & Build 3-4 sets Back Squats building to workout weight Metcon Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Thruster (5-5-5-5-5) Metcon Tabata Friday! (4 Rounds for reps) Air Squats Medball situps Double unders Barbell hip thrusts (weighted) BurpeesScoring. Lowest reps from each movement.

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches choice 🙂 Metcon (AMRAP – Rounds and Reps) Constantly Varied Chief ———————————– 5 Rounds x 4:00 minutes + 1 minute rest in between ———————————– 3 options (All RX) Chose 1 for the whole workout ———————————– RX-1 155/105# 3 Cleans 6 Push-ups 9 Air Squats

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 30 alternating shoulder taps (15/arm) 20 hollow rocks 10 broad jumps Specific Warm-up Warm-up (No Measure) Wall Walk and Knees to elbow progression and practice Metcon Metcon (Time) For time: 10 wall walks 30 box jumps (20/24 in) 30 strict knees-to-elbows