Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: 10 dip-drive 10 dip-drive, shrug 10 dip-drive, shrug, elbows high and outside 10 muscle snatches 10 overhead squats 10 hang power snatches 10 power snatches *informal skill work for Thurs Snatches* *2nd rd with empty barbell* Specific Warm-up Warm-up (No Measure) […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM 6: Min. 1 | :45 row (slow) Min. 2 | 8 RDL + 8 upright rows Min. 3 | :45 row (moderate) Min. 4 | 8 RDL + 8 presses Min. 5 | :45 row (hard) Min. 6 | 8 x (1 muscle

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets: :40 single-unders 10 medicine-ball deadlifts 10 medicine-ball squats 2 sets: :40 double-unders 10 medicine-ball squat cleans Clean and Jerk Progressions Strength Metcon (Weight) 7 sets for load: 1 clean and jerk Add up each set* Clean and Jerk (build to

Templum North – CrossFit View Public Whiteboard Warm-up Dynamic Warm Up (No Measure) 3 movements x 2 at 20 yards each Pick 1 from each movement Linear Movements- High Knee Walk High Knee Skip Butt Kick Backpedal Backward and Forward lunge walks Lateral Movements- Lateral Lunge Spiderman Upper Body- Jumping Jack Ski Jack Star Jumps

CrossFit Templum, Templum North – CrossFit View Public Whiteboard CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 5 sets: :40 row, bike, ski, run, or single under :20 rest 2 sets: 10 alternating Spiderman stretch 10 alternating knee to opposite elbow in plank 10 sit-ups 10 staggered-stance good mornings/leg 20 jumping jacks Specific Warm-up Warm-up (No Measure) 2

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :20 mountain climbers :20 jumping jacks :20 up-down 8 plate squats 8 PVC pass-throughs in a squat Specific Warm-up Warm-up (No Measure) 1 set: 2 PVC Sots presses (quarter squat) 2 PVC Sots presses (above parallel) 2 PVC Sots presses (below

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon 500m Row (Time) Max Effort 500m Row Metcon 1 Minute Max Cal Bike (Calories) Metcon 100 Wallballs For time (Time) 100 wallballs for time Emom 3 burpees

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) AMRAP 8: 5/8-cal. Assault bike 10 PVC pass-throughs 15 hollow rocks :15 wall-facing handstand hold Skill Metcon (AMRAP – Reps) EMOM 7: 1-5 wall walks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 7/10-cal. Assault bike 10 strict handstand push-ups Intermediate: Box

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup2 (No Measure) 2 Rounds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Technique Clean (3-2-2-1) Clean technique 3×50%1rm 2×60%1rm 2×70%1rm 1×75%1rm Metcon Metcon (2 Rounds for reps) 5 mins max reps 3 cleans 135/95