August 2021

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 30 Jumping Jacks 20 Med-ball Air Squat 30 Skier Jacks 20 Med-ball Strict Press 30 Jumping Pull-ups (Fast up, fast down) Set 2 10 Ring Rows 20 Med-ball Thrusters 30 Russian Twist with Med ball 10 Ring Rows 20 Med-ball […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 AMRAP 2: 100m Run (Easy to moderate pace) 5 Single Arm Ring Rows / Arm 10 GHD Sit-ups or Weighted V-ups Rest 1:00 Set 2 AMRAP 2: 100m Run (Moderate pace) 5-10 Strict Pull-up 10 GHD Sit-ups or Weighted V-ups Rest 1:00

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon 500m Row (Time) Max Effort 500m Row Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 4MIN: 5 ATY Raises (light weights) 10 Leg Swings / Legs (across body) 15 Arm Circles (forward) 15 Arm Circles (backward) AMRAP 4MIN: :20 Row (easy to moderate pace) 5 Reverse Lunge / Leg 5 Air Squats 5 Single Arm Ring

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Set 1 10 Alternating Spiderman Stretch 10 Plank to Down Dog Set 2 :30 Single Unders 10 Inch worms 10 Hand Release Push-ups Set 3 :30 Double Unders or Singles 7 Wall Walks (Partial range of motion) • Athletes should go no further than

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap 10 Alternating Spiderman Stretch 10 Plank Down Dog :30 Single Unders 10 Inch Worms 10 Hand Release Push-ups :30 Double Unders or Ingles 7 Wall Walks (No further than half way) :30 Double Unders or Singles 5 Wall Walks (Full Range)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks Workout Metcon (No Measure) 4 SETS FOR QUALITY “Unbroken” Double Unders* 1:00 Russian KB Swing (Athlete Choice) 1:00 Glute Bridge Hold** 1:00 Toes to Bar

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Partner Metcon Metcon (Time) For Time: 400m Sled Push Then… -4 Rounds- 20 Power Cleans 30 Box Jump Overs (24/20) 30 HSPU (RX+) / HRPU (RX) Then… 400m Sled Push *Power Clean weights go up every round…* *Split reps however* RX+ Men:

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Game Teams of 3 Mamno #3 (Time) ‘Karen’ 150 Wallballs 20/14 ‘Double Jackie’ 2000 Meter Row 100 Barbell Thrusters 45/35 60 Pullups Cash Out: 400 Meter Farmer Carry 50/35 (DB or KB)One person working at a time. Karen and Jackie may be done in

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… 30s Bike 10 Alternating Groiners 5 Bootstrappers 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( Heavy 1-Rep) ON