January 2022

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 10 alternating Spiderman stretch 10 leg swings (across the body)/leg 10 alternating reverse lunges 5 squat therapy reps (use wall) Specific Warm-up Warm-up (No Measure) Squat Clean Review and Progression: Deadlift Deadlift to midthigh Deadlift and shrug Muscle clean Front squat Hang […]

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 10 alternating Spiderman stretch 10 leg swings (across the body)/leg 10 alternating reverse lunges 5 squat therapy reps (use wall) Specific Warm-up Warm-up (No Measure) Squat Clean Review and Progression: Deadlift Deadlift to midthigh Deadlift and shrug Muscle clean Front squat Hang

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter row 10 Lu Presses (Light weight) 5 DB Strict Press 8 Push Press 10 push Jerks 10 Scap Pulls 5 Kip Swings 5 Toes Toe Bar 10-20 Singles or Dub warm up Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets :20 double-unders or single-unders – Rest :10 :20 mountain climbers – Rest :10 1 set: High knees Butt kickers Skip for height Skip for distance Side shuffle Jog 1 set: 100-m run – Rest 2:00 200-m run Metcon Metcon (Time) For

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets :30 jump rope 10 Cossack squats 10 over the fence 10 DB RDLs (light) 10 DB strict presses (light) Skill Metcon (4 Rounds for reps) 4 sets for reps: :20 plate hops (45/25 lb) – Rest :40 – Focus on

Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets :30 jump rope 10 Cossack squats 10 over the fence 10 DB RDLs (light) 10 DB strict presses (light) Skill Metcon (4 Rounds for reps) 4 sets for reps: :20 plate hops (45/25 lb) – Rest :40 – Focus on

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Each side Bulgarian split squats 10 Each side single leg glute bridges 10 Bird Dogs 10 Dead Bugs Then… 2 Sets 1:00 Minute Bike/Row increase pace every 20 seconds 25 Banded Goodmornings 10 DB Z Press (light) Then… Barbell warm up

CrossFit Templum – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) 1 Round 10 Groiners 10 Single Unders 10 Plank Double Knee Tucks 10 Kip Swings 1 Round 10 Cossack Squats 10 Single Unders or DUs 10 Up Downs 5 Strict Pull Ups 1 Round 10 Bodyweight GM 10 Single Unders or DUs 5

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets :20 jumping jacks – Rest :10 :20 double knee tucks in a plank – Rest :10 Skill Metcon (AMRAP – Reps) EMOM 5 1-5 wall walks Metcon Toes to bar progression practice Metcon (Time) 5 rounds for time: 1:00

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets 5 up-downs to a target 5 air squats 5 double knee tucks 5 air squats Then…2 sets: 25ft banded side steps rt/lt 15 Banded air squats Skill Metcon (Distance) *On a 6:00 clock 6mins to Build up to a