Alexis

CrossFit Templum – CrossFit Warm-up 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast up, fast down) 1 set: 10 ring rows 20 med-ball thrusters 30 med-ball Russian twists 10 ring rows 20 med-ball thrusters Specific Warm-up Thruster Prep and Pull-up drills Build and […]

CrossFit Templum – CrossFit Warm-up 1 set: 5 inchworm + push-ups 5 over/under-the-fence/direction 100-meter jog 1 set: 5 push-ups from the knees 5 elbow-to-instep/leg 100-meter run (faster) 1 set: 5 push-ups :20 Samson stretch/leg Run test 1 set: 400-meter run Specific Warm-up Hang Clean Prep and build: 2-3 sets: 3-5 push-ups 5 hang power cleans

CrossFit Templum – CrossFit Warm-up 2 rounds: 200-meter jog 10 toe touches 10 calf raises 10 unweighted good mornings 5 inchworm + 1 push-ups Specific Warm-up Double under practice 5mins Strength Strength Metcon Metcon (Time) 10 rounds for time: 30 double-unders 3 deadlifts (205/315 lb)Intermediate: 155/225# Beginner: 65/95# 50 singles Work Your Weakness (Strength;Skill;Stamina) Metcon

CrossFit Templum – CrossFit

CrossFit Templum – CrossFit Warm-up 1 set: :30 jumping jacks 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: :30 mountain climbers 10 push-ups :30 active bar hang 1 set: :30 burpees 10 alternating Samson stretches 10 scap pull-ups 1 set: :30 burpees to a plate 10 walking lunges :30 active bar

CrossFit Templum – CrossFit Warm-up 3 sets: :30 up-downs to a target (6 in) :10 rest :30 mountain climbers :10 rest Specific Warm-up Power Clean & Thruster Prep Build in load to prep for strength work Every 2:00 for 5 sets: 2 power cleans 2 thrusters build to 1st set for workout Strength Metcon (Weight)

CrossFit Templum – CrossFit Warm-up 100m run 10 bootstrapper squats 10 step-ups 10 Scap retractions 5 pushup down dogs 100m run 10 scorpion stretches 10 step-ups 10 kip swings :30 handstand hold 100m run 10 groiners 10 box jumps 10 ring rows 3-5 negative handstand pushups Specific Warm-up Exercise prep: Box Jumps Pullups HSPU Counter

CrossFit Templum – CrossFit Warm-up 100m run 10 bootstrapper squats 10 step-ups 10 Scap retractions 5 pushup down dogs 100m run 10 scorpion stretches 10 step-ups 10 kip swings :30 handstand hold 100m run 10 groiners 10 box jumps 10 ring rows 3-5 negative handstand pushups Specific Warm-up Exercise prep: Box Jumps Pullups HSPU Counter

CrossFit Templum – CrossFit Warm-up 1-2 rounds: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Shuttle runs Specific Warm-up 1 set: 200-meter run, slow :30 alternating hamstring scoops 1 sets:

CrossFit Templum – CrossFit Warm-up Ploymetric Warm-up: Approx :30on and :30off Calf raises Plate toe taps Plate Step-up Drop and land off plate Step up + squat landing Box jump + step down Box jump + slow rebound Multiple box jumps Specific Warm-up Low Ring Muscle up transition drills: 5 Push-ups then 5 push ups