Alexis

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 (5-3-2-1) 5@70% 3@80% 2@85% 1@90% Pause 1 Second first rep only of each set. Metcon Great Expectations (Time) 1,000 Meter Row 20 […]

Templum North – CrossFit View Public Whiteboard Warm-up Partner Metcon Metcon (Time) For Time 800 meter run together 60 OH squats 95/65 90 T2B 60 thrusters 95/65 90 sit ups 60 push press 95/65 90 push ups 800 meter run togetherScaling Front Squats LT2B, K290

CrossFit Templum – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) AMRAP 8 5 Frog Jumps 5 Air Squats 5/5 Strict Press 10 Alt Groiners 20 Single Unders 5 Kip Swings 5 Cal Bike Partner Metcon Metcon (Calories) AMRAP 30: Max Cal Bike *One athlete should be on the Bike at all times. Switch

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 5:00 clock: 15 toe-taps to target 10 good mornings (vary good morning each round: wide stance, narrow stance, staggered stance, etc.) 5 consecutive step-ups/leg 5 jumps to target (medium height) Specific Warm-up Warm-up (No Measure) 1 set: 5 coach-led deadlifts (empty

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row Duck walk 10 Banded Squats (slow and controlled) Banded Lat stretch Wrist stretch Strength Front Squat (5-5-5-5) Metcon Two Minute Defense (Time) 5 Rounds of: 1 Power Clean (135/85 lb) 3 Hang Squat Clean (135/85 lb) 2 Jerks (135/85 lb)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets: :30 row, bike, ski, or run :10 rest :30 lunge variations :10 rest :30 muscle clean and press :10 rest Specific Warm-up Warm-up (No Measure) Push Press Progression & Build-up: 4-5 warm-up sets: 5 push presses Strength They are sooo faking

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Smurph (Time) For Time 1,000 Meter Row or 2,500 Bike 50 Pull-ups 100 Push-ups 150-sit-ups 1,000 Row Or 2,500 Meter Bike

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: 400-m run (slow) 10 single-leg toe touches/leg 10 lateral leg swings/leg 10 shoulder taps + 1 wall walk 1 set: 200-m run (moderate) 10 KB suitcase deadlifts/side 10 Cossack squats 10 KB floor presses 1 set: 100-m run (moderate) 100-m sprint

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 Sumo Deadlift (5-5-5-5) Building up and logging heaviest set of 5 Metcon “Let the

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) PROGRESSION FOCUS 12min: :30 sec ea. movement: False-grip ring row Single-unders reps Jumping ring dip or ring dip Right-leg only single-unders reps Leg-assisted muscle-up transition Left-leg only single-unders reps Leg assisted muscle-up transition Double-unders or single-unders reps Leg-assisted muscle-up transition Double-unders or single-unders