Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 200-m run (slow) :30 arm swings across :30 banded pull-aparts :30 tempo push-ups 200-m run (fast) Bench Press review and build up: 3-4 sets of 5 reps Metcon *Today we will work up to a 1RM Bench and 1 mile run […]

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 Deadlift (3-3-3) Deadlift 3@65% 3@70% 3@77% Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 5: 10 alternating Cossack squats 5 push-up to down dogs 10 alternating jumping lunges 5 single-arm ring rows/arm Strength Thruster (Build to a heavy 2 rep from the rack) Specific Warm-up Warm-up (No Measure) Rope Climb Practice and Progression Metcon Tommy V

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 100 Meter Run Duck Walk 25ft (down) Broad Jump 25ft (back) 100 Meter Run 10 Banded Pull-aparts 10 Shoulder press 100 Meter Run Metcon Body weight Tabata (No Measure) Pushup tabata Ls plank tabata Rs plank tabata Elbow plank tabata Metcon

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :40 single-unders :30 inchworm walk-outs :20 arm circles 1 set: :40 double-unders :30 single-arm KB deadlifts (:15 /side) :20 kip swings 1 set: :40 double-unders :30 single-arm KB high pulls (alternating) :20 kip swings Specific Warm-up Warm-up (No Measure) Toes to

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@70% 3@75% 3@80% Metcon Heart Ache (Time) 50-25-15 Power Clean 95/65 RX+ Toes To Bar Shoulder To Overhead40-20-10 Power Clean 95/65

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Passover Special Warm Up Metcon Metcon (3 Rounds for reps) Passover Workout – “Let My People Go”

Templum North – CrossFit View Public Whiteboard Metcon Option #1 Metcon Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs 90 Snatches (115/75) One person working on reps, one resting, and one working on bike for Workout 2. Scaled 150 Ring Rows 120 Burpee Box Jump Overs 90 Snatches (75/55)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row :45 of air squats :30 of banded good mornings Specific Warm-up Warm-up (No Measure) Demo and Cue SDHP Set-up and Perform 5 reps of each of the following movements: 1) Box jumps 2) Push presses 3) Wall-ball shots Metcon

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row 2 Minutes Then… On a 5 Minute clock foam roll. Quads, I.T., Adductors, Groin Then….. 1 Minute L/R Couch Stretch Strength Front Squat (5-5-5) 5@65% 5@75% 5@80% Metcon Metcon (AMRAP – Reps) E2MOM For 24 Minutes Bike Situps Row