Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :20 double-knee tucks in a plank – Rest :10 :20 good mornings (35/45 lb) – Rest :10 :20 alternating jumping lunges – Rest :10 Specific Warm-up Warm-up (No Measure) Hang Clean Progression and Build up: 3-5 sets: 2-3 hang power cleans […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run/500 Bike 10 Arm Circles Forward/Back 8 Pushup down dog 5 BB Shoulder Press 5 BB Good Mornings Strength Push Complex 20 Minutes to work to a heavy complex weight. 1 Push Press 1 Push Jerk 1 Split Jerk Metcon Are You

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: Run 200 m 10 band or pvc pass-throughs 10 band or pvc around-the-worlds (5/side) 10 shoulder taps 10 hollow rocks Specific Warm-up Warm-up (No Measure) Progression/Scaling/Set-up For HSPU and Ring Dips Metcon Metcon (Time) For time: 15-12-9: Strict handstand push-ups *Complete

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike or Row 8/8 Single DB press 15 Toe Touches 10 Push Ups Lateral banded walks 1 Minute L/R Pigeon pose Strength Deadlift (5-5-5) 5@65% 5@70% 5@76% Metcon Man Up (AMRAP – Rounds and Reps) Every 4 Minutes for 5

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :30 up downs/burpees/bar-facing burpees :30 back-rack alternating elbow rotations :30 front-rack alternating elbow rotations :30 front-rack elbow rotations :30 squat therapy 2 sets: 5 front squats (light weight) 3-5 sets: 1 front squat (building) Strength Front Squat (1-1-1-1-1-1-1) Metcon (Weight) Add

Templum North – CrossFit View Public Whiteboard Warm-up Strength Bench Press (5-5-5) 5 Reps@ 65% 5 Reps@ 70% 5 Reps@ 80% Snatch (2-2-2-2-2) Metcon Long Haul (AMRAP – Rounds and Reps) 22 Minute AMRAP 10 Box Jumps 24/20″ 10 Hang Power Cleans 135/95 30 Air Squats 400 Meter Run (=‘s 2 Reps)Scaling 24/20 Stepups or

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 1:00 of 1 up-down to a 6-in target + 2 air squats :20 high knees :20 jumping jacks :20 jumping lunges 10 ring rows 10 Russian KB swings (heels down, chest-high) 10 kip swings 5 kipping pull-ups 10 kettlebell

CrossFit Templum – CrossFit View Public Whiteboard Jesus WOD (Time) 14 rounds for time of: 10 Deadlifts (95/65) 10 Squat Cleans (95/65) 10 Push Presses (95/65) 50 ft of Walking Lunges with barbell on back. Walk back to start point. At no point does the barbell touch the ground until after rounds 3, 7, and

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 (5-5-5) 5 Reps @65% 5 Reps @75% 5 Reps @80% Metcon Life’s A Beach (Time) 5 Rounds for time 12/12 Cal Bike

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 🎉Burpees🎉 15 good mornings 10 RDL’s 200 meter run 15 good mornings 10 RDL’s 100 meter run 15 good mornings 10 RDL’s 7mins to build to 80% Deadlift weight Strength Deadlift (7 sets of 3 @80%) All sets same weight E2MOM