August 2021

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers 10 PVC Pass Throughs 10 Behind the Neck Snatch Grip Shoulder Presses Workout Metcon (Distance) […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Mystery Partner Metcon Blue Collar Bob (Time) Partner WOD for time 150 Kettlebell Swings 53/35 65/40 Cal Row 150 Sandbag stepups 20″ 65/40 cal bike 150 kettlebell swings 53/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Reps) AMRAP 5 SETS – 5 MIN 25 AbMat sit-ups 20 BJ (24/20) 50 DU / 100 SU Then… Max 100 m Runs -Rest 1min b/t Sets- (Only score Runs – each Run counts as 1 rep) Finisher

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.COACHES NOTE — Once W/U is

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts. Strength Deadlift (1×1+ @ 95%)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4 – :45 Slow Perfect Push-Ups MIN 5 – :45 Strict Sit-UpsCoaches Note – After completion

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength DB Chest Fly (4×10) Perform a chest fly on a flat bench with dumbellsPerform 4×10 DB Chest Fly. Superset with balance board push-ups max reps. Metcon BBW (Time) 200m run Then… 11-10-9-8-7-6-5-4-3-2-1 Box jumps (RX+30/24)(RX 24/20) Burpees Wallballs 20/14 Then… 200m

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back SquatsCoaches Note

Templum North – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30