Alexis

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Accumulate with a partner 60 burpee box jump-overs (20/24 in) – Break up the reps as needed. Specific Warm-up Warm-up (No Measure) 1 set :30 single-unders (both feet) 15 pulls on the rower :30 single-unders (right leg only) 15 pulls on the rower […]

Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Accumulate with a partner 60 burpee box jump-overs (20/24 in) – Break up the reps as needed. Specific Warm-up Warm-up (No Measure) 1 set :30 single-unders (both feet) 15 pulls on the rower :30 single-unders (right leg only) 15 pulls on the rower

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Never Dies! Warm-up (No Measure) Coaches Choice Metcon Sweep the Leg Johnny!!! (AMRAP – Rounds and Reps) Teams of 4: 30min CAP 1 Thruster 95/135# RX Scaled 65/95# 2 Power cleans 3 Front Squats 4 Push Press *After 10min mark teams complete 400m XPO* *As a team

Templum North – CrossFit View Public Whiteboard Strength Metcon (Weight) Farmers Carry 50 Meters 3-4 SetsLog Max weight (One drop allowed) Metcon Metcon (AMRAP – Reps) 3 rounds for reps 2 min 200m run Finish jump rope for reps (Doubles count as 2 reps) 1 min rest 2 min 500m bike Kb swings 50/35 1

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set :15 high knees :15 butt kickers :15 jumping jacks :15 mountain climbers :20 up-downs :20 lunges :20 double knee tucks in plank :30 air squat :30 burpee Specific Warm-up Warm-up (No Measure) Thruster Review and Build up: 1 set:

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 pvc pipe pass through. :30 pvc pipe around the world. :30 good mornings :30 box step-ups. :30 hang from the pull-up bar. :30 hollow hold 1 set: :30 pvc pipe pass through. :30 pvc pipe around the world

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 sets :20 burpees – Rest :10 :20 Russian twists – Rest :10 Specific Warm-up Warm-up (No Measure) Set 1: Focus on sitting up tall on the rower. Athletes should identify their split time (per 500-m pace) as well as their strokes per minute

Templum North – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) For time 20 min bike/row for cals 1 min on 1 min rest Metcon Metcon (Time) 100 du’s 2 dl 225/155 90 du’s 4 dl 80 du’s 6 dl 70 du’s 8 dl 60 du’s 10 dl 50 du’s 12 dl 40 du’s

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds: 5 up-downs 5 strict presses (35/45 lb) 3 ring rows 5 push presses (35/45 lb) Push Jerk & Pull-up Progressions Buid up: 3 sets: 2 strict presses 2 push presses 2 push jerks Metcon Strength/Conditioning Focus Today Metcon (AMRAP –

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 rounds: 10 leg swings/leg 10 over the fence drills 10 narrow-stance squats 10 single-unders 5 single-single-doubles :15 max reps double-unders Strength Back Squat (EMOM 10: 1 rep) EMOM 10: 1 back squat – Increase load across as many sets as possible. Specific