October 2021

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter jog x2-Lateral monster walks down and back 10 BB Goodmornings 10 Kang Squats 1 Minute Couch stretch L/R Strength Deadlift V Scale (8-6-4-6-8) 8@70% 6@75% 4@80% 6@75% 8@70% Metcon Diane’s “Hot Cousin” (DD) (Time) 21-15-9 Deadlifts 185/155 Handstand Pushups (RX+Strict HSPU) *** […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm + Push-up Small to Big Arm Circles Alternating Arm Twist Specific Warm-up Warm-up (No Measure) 3 Sets: 5-10 Strict Presses 5-10 Hang Power Cleans 3 Sets of Increasing Loading: 5-7 Strict

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock Jumping Jacks Long Lunge Lateral Lunges Side-to-Side Swing Inchworm + Push-up Small to Big Arm Circles Alternating Arm Twist Specific Warm-up Warm-up (No Measure) 3 Sets: 5-10 Strict Presses 5-10 Hang Power Cleans 3 Sets of Increasing Loading: 5-7 Strict

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 10 Leg Swings 10 Push-ups On a 5:00 Clock 10 Deadlifts 10 High Knees 10 Butt Kickers 10 Alternating Elbow Punches Specific Warm-up Warm-up (No Measure) 3 Warm-up Sets: 10 Front Squats (unweighted) 100 meter run Strength Front Squat (10-10-10 ) From

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then agility…. Hip Rolls Inside/Out Toy Soldiers Inch worms Lunch and Twist 3 Air Squats to Broad Jump Cossacks Lunge Side Skip High Skip Karaoke Strength Front Squat (5-4-3) 5@70% 4@80% 3@90% Establishing a heavy 3 Metcon Fittest Experience 22.2 (Time)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock 7 GHD Sit-ups 7 Deadlifts (barbell or PVC) 7 Shoulder Presses (barbell or PVC) 14 Alternating Knee-to-Elbow in Plank 100 meter run Skill & Strength Warm-up (No Measure) EMOM 10: Minute 1 | 3 Wall Walks Minute 2 | 12

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup : TEAMS OF 2 Both athletes must complete Part A & B 3 times each . 1 Person starts with A And the other one with B switch until 3 rounds are completed – – – – – – – – –

Templum North – CrossFit View Public Whiteboard Warm-up Strength Back Rack Lunge (5×10) Metcon Swing High Swing Low (Time) 4 Rounds 25 Kettlebell Russian Swings 70/53 RX+ (53/35 RX) 25 Abmat sit-ups 15 Goblet squats 70/35 RX+ (53/35 RX) 10 Pull-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock: • Athletes may move through performing synchro reps with a partner or on their own 7 PVC Pass Throughs 7 DB Single-Arm Push Press / Arm 7 Wall Squats 7 Kip Swings or Scap Pull-ups 17 Single Unders Specific Warm-up

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 7:00 Clock • Rotate through rounds until time is called. 10 Alternating Reverse Lunges 10 Alternating Knee Pull to Chest 10 High Knees in Place 10 Straight-Leg KB Deadlifts (lightweight) 10 KB Swings (lightweight) Specific Warm-up Warm-up (No Measure) Box