Alexis

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 6-10 Dumbbell strict press 10-15 Reps Dumbbell lateral raises 6/6 Cossacks lunge 6/6 Dumbbell overhead squats Strength Back Squat (3-3-3) 3@75% 3@80% 3@85% Metcon Feel The Magic (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Squat Clean Thrusters 95/65 20 Toes […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills Then… 2 Rounds :30 Sec Row 5/5 DB DL 5/5 Hammer Curls 5/5 Bent Over Row 5 Up Downs * Use Light DB * Teams of 3 Three’s Company (AMRAP – Rounds and Reps) AMRAP 30 BUY IN: 1500m Row Into…. 120

Templum North – CrossFit View Public Whiteboard Metcon Teams of 3 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 (No Measure) AMRAP 8: 50 ft shuttle run 5 cuban press 10 single leg Romanian deadlift /leg 50 ft bear crawl Specific Warm-up Warm-up (No Measure) DB Cycling and Rope Climbing Practice: DB Snatch Set-up: 1) Hips higher than knees but lower than shoulders. 2) Chest

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s choice Strength Kettlebell Sport (AMRAP – Reps) 10 Minute Kettlebell Sport Long cycle Clean & Jerk Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Med-ball review: 1) Deadlift 2) Deadlift shrug 3) Front squat 4min clock: 5 good mornings with med-ball 5 deadlift shrugs 10 lateral hops over med-ball 5 alternating lunges with med-ball 5 front squats with med ball Specific Warm-up Warm-up (No Measure) Med Ball

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Front Squat (4×6) 4×6@50%1rmBS Metcon Risky Business (Time) 4 RFT 25 wallball 20/14 25 cal bike/row 20 min cap

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) 1 set: 10 push-ups 10 box step-ups (12/20 in) :20 plank hold on rings 1 set: 10 hand-release push-ups 10 box step-ups (20/24 in) :10 single-arm

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 (5-5-5) 5@65% 5@70% 5@75% Metcon Dead Weight (Time) 15 Deadlifts 225/135 3 Rope

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 20 toe-touch + jump 20 calf raises /leg 1:00 Couch stretch / leg 1 set: 40 single-unders 10 bodyweight split squats /leg 2 sets: 30 double-unders 10 bodyweight lunges /leg Skill Metcon (Distance) 5 attempts: 5 broad jumps to cover as