November 2021

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 […]

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) Single Under Progression 10 single unders 10 single unders (run in place) 10 single unders (side-to-side jump) 10 single unders (front-to-back jump) 10 single unders / leg Med-Ball Clean Progression 3-5 reps of each progression Deadlift Deadlift shrug Front squat Shrug and drop

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) GENERAL WARM UP 10 Plank Toe Touches 20 Russian Twists 30 sec Bar Hang 40 Jumping Jacks 50 Plyo Mountain Climbers 40 Skier Jacks 30 sec Handstand Hold 20 Good Morning + Hop 10 Plank Toe Touches ——————————- SPECIFIC WARM UP 2 Rounds of [A]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 10/10 Leg Swings 5/5 Cossacks Lunge 3 Airsquats+Broad Jump 50Ft. Walking Lunge 50Ft. 5/5 Scorpions (Active) 30 second updog hold Strength Back Squat (5-4-3-2-1) Back squat 5@50% 4@60% 3@70% 2@80% 1@90% If feeling strong shoot for a new 1RM! Metcon Metcon

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min AMRAP :20 sec Wall HS Hold 5/5 Muscle Clean 5/5 Hang Power Clean 3/3 Power Clean 5/5 Kip Swings 3/3 Strict Pull Up 10/10 Elbow Rotations 5/5 Strict Press Partner Metcon Metcon (Time) 6 Rounds For Time 4 Wall Walks

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 6:00 Clock • Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement, they progress to

Templum North – CrossFit View Public Whiteboard Warm-up Metcon King Kettlebell (Time) 5 Rounds for Time 15 Kettlebell Swings (70/53 lb)RX+ 10 Lunges 15 calorie Assault Air Bike 10 Push-Ups 15 Sit-Ups 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb) RX+RX 53/35

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 Clock: 10 PVC Pass Throughs 5 Ring Rows / Each 10 Lunges 5 PVC Over Unders / Each (with partner) On a 5:00 Clock with partner: 5 Alternating Step-ups (Increase box height each round) 5 Alternating Burpees Partner Metcon Metcon (Time)

Templum North – CrossFit View Public Whiteboard Warm-up Bergeron Barbell Warmup1 (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations (in front rack) 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Metcon Metcon (Weight) 20 Minute EMOM Squat SnatchFor Load Metcon 1000m Row (Time) Max Effort 1000m Row

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row Then… Hip Rolls Inside Out Hip Rolls Outside In Hamstring Stretch (reach and scoop) Toy Soliders Cossacks Lunge Inch Worms Then…. 5 Empty Barbell Goodmornings 5/5 Elbow Rotations 5 Strict Press 5 Fron Squats 5 RDL’s Then….. Warm up0 deadlifts to