Alexis

CrossFit Templum – CrossFit Warm-up AMRAP 3 w/ a partner: P1 – 100-m run, row, or 8/5 calbike P1 – AMRAP up-downs – Rest :30-1:00 AMRAP 3 w/ a partner: P1 – 100-m run or row, or 8/5 calbike P1 – AMRAP burpees – Rest :30-1:00 AMRAP 3 w/ a partner: P1 – 100-m run […]

CrossFit Templum – CrossFit Warm-up 2 sets: 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-land off of the plate 5 step-up + squat landing/leg 10 box jump + step-down (alternating step-down leg) 5 box jump + squat landing 5 box jump + slow rebound 5 box jumps Specific Warm Up Deadlift and

CrossFit Templum – CrossFit View Public Whiteboard Warm-up On a 5-minute clock: 5 jumping jacks 10′ bear crawl // 1 wall walk 5 muscle snatches 10 overhead alternating lunges 5 lateral hop over PVC // 15 single-unders Specific Warm Up HANDSTAND WARM-UP | 5:00mins 5 HR Push-ups 2 scaled wall walks 1 wall walk 5

CrossFit Templum – CrossFit Warm-up On a 5-minute clock: 5 jumping jacks 10′ bear crawl // 1 wall walk 5 muscle snatches 10 overhead alternating lunges 5 lateral hop over PVC // 15 single-unders Specific Warm Up HANDSTAND WARM-UP | 5:00mins 5 HR Push-ups 2 scaled wall walks 1 wall walk 5 strict hspu Snatch

CrossFit Templum – CrossFit Warm-up 3 rounds x 10 reps or :30 of: Samson stretch Overhead squats Sit-ups Hip extensions/good mornings Pull-ups Dips Specific Warm-up Wall Ball progression: Test rounds: 2 sets: 10 wall-ball shots (10/11 ft) 3 strict pull-ups – No rest between sets. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 20

CrossFit Templum – CrossFit Warm-up 2 sets: 30 jumping jacks 5 staggered stance good mornings/leg 10 leg swings/leg (across the body) 10 steps of bear crawl 3 sets 100-m run 10 DB deadlifts 10 alternating plank shoulder taps – Increase pace of the run each round. Specific Warm Up Db hang power clean progression: PROGRESSION

CrossFit Templum – CrossFit Warm-up 1 set: 1:00 row 10 alternating Samson stretch 10 alternating plank reach throughs 10 box step-ups (20/24 in) 1 set: 1:00 row 10 sit-ups 10 alternating DB deadlift 10 alternating v-ups 10 alternating DB sumo deadlift high pulls 1 set: 1:00 row 10 v-ups 10 DB box step-ups 10 alternating

CrossFit Templum – CrossFit Warm-up 2 sets: :20 jumping jacks 10 PVC good mornings 5 Cossack squats/side 10 PVC pass throughs Specific Warm Up SNATCH AND OVERHEAD SQUAT PROGRESSION: PROGRESSION FOCUS AND COMMAND :30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.” 3-5 overhead squat initiations

CrossFit Templum – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete

CrossFit Templum – CrossFit Warm-up Demo Movements: On a 4:00 clock: 1 shuttle run 5 light barbell thrusters (athletes can add weight as desired) 5 jumps to a pull-up bar Specific Warm Up Thruster review and loading: Build to 60-70% 1RM Test round: 1 set: 2 burpee pull-ups 2 shuttle runs (1-rep = 50 ft)