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CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 Sets: 200m Jog :30 PVC Pass Throughs :30 Alternating Overhead Lunges (PVC) :30 Ring Rows PROGRESSION FOCUS *Perform 5 box step ups; box jumps or depth jumps between each progression* Position on the Pull-up Bar Grip and active hang on […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Med Ball Clean Warm-up & Progression: Setup: *Shoulders in Front of Ball *Visible Lumbar Arch *Deadlift Deadlift Shrug Front Squat Shrug and Drop Power Clean Perform 4 sets of 5 reps coach led Med Ball Cleans Specific Warm-up Warm-up (No Measure)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 3:00 Clock: 5 PVC Pass throughs 5 Muscle Snatches 10 Lateral Hops Over PVC 5 Air Squats Progression // Focus 1) Drop to Partial Squat // Feet move from hip width to squat width 2) Drop + Bar Overhead // Press

Templum North – CrossFit View Public Whiteboard Warm-up Warmup2 (No Measure) 400 meter run 20 Back Ext 20 Hanging knee raises 20 Pushups 20 Air Squats Strength Front Squat (4×5) All working sets 70-75% Metcon Tabata Mash-up (AMRAP – Reps) Turkish Sit-ups Plank Air Squats Dumbbell row/Bent over Flys Box Jumps 24/20″ Medball sit-ups 20/14

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: :30 Leg Swings / Side :30 Alternating Single-Leg Deadlifts Running Warm-up :20 seconds or 100-ft. (30m) of each movement Focus on helping athletes stay light on their feet, flex at the foot and ankle, and keep their pulling foot directly under their

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Bench Press (5×4) Working at 75% Metcon Metcon (Time) 21-15-12-9-6-3 Bike Cals Renegade Rows 45/25# DB Plate to Overhead 45/25 Burpee to plate Plate Overhead Lunge

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter Kicks Toe Touch Run in Place Specific Warm-up Warm-up (No Measure) 3 Sets: Alternate 5 kip swings with a partner Alternate 5 strict toes-to-bars with a partner Quick Hang Clean

Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) On a 3:00 Clock: 5 PVC Pass throughs 5 Muscle Snatches 10 Lateral Hops Over PVC 5 Air Squats Progression // Focus 1) Drop to Partial Squat // Feet move from hip width to squat width 2) Drop + Bar Overhead // Press

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Rowling: 8min Cap Parnter A Rows 100meters Then completes penalty movement Parnter B gets on the rower as soon as Partner A gets off Penalty Movements: Plank Shoulder Taps Arm Circles Burpees Kip Swings Partial Wall Walks Shoulder Press Progression: Coach Led 3-5

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) CONE GAME: Movements: Jumping Jacks Mountain Climbers Arm Circles Air Squats Flutter Kicks Toe Touch Run in Place Specific Warm-up Warm-up (No Measure) 3 Sets: Alternate 5 kip swings with a partner Alternate 5 strict toes-to-bars with a partner Quick Hang Clean