January 2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set each P1 – 1:00 cal. row (easy pace – 18-22 stroke rate) P2 – 10 Samson lunges + 10 scorpions 1 set each P1 – 1:00 cal. row (moderate pace – 20-24 stroke rate) P2 – 10 lateral lunges […]

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets :30 single-unders 10 push-ups 10 air squats 10 good mornings (empty barbell) 10 high pulls (empty barbell) 2 sets :15 double-under practice 10 arm swings across 10 arm swings overhead 10 front-rack lunges (empty barbell) 10 shoulder presses (empty barbell)

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set 10 alternating Spiderman stretches 10 leg swings (across body) / leg 10 up-downs 1 set 10 leg swings (front and back) / leg 10 box step-ups (any height) 10 good mornings (no weight) 1 set 10 reverse lunges 10

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coaches Choice Metcon Metcon (AMRAP – Rounds and Reps) In Team’s of 2… AMRAP 10: 100 Double unders 40 Hang Squat Cleans 115/75# Rest 3mins AMRAP 10: 100 Up Downs 40 Hang Power Cleans 135/95# Rest 3mins 10min to Find 1RM Clean Team Clean

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 4 sets :20 double knee tucks in a plank – Rest :10 :20 alternating V-ups – Rest :10 Conditioning Metcon (AMRAP – Rounds) EMOM 5: Min. 1 | 18/13-cal. row Min. 2 | 21/15-cal. row Min. 3 | 23/18-cal. row Min. 4 |

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Shed Conditioning Sprint Rowing (5 Rounds for time) 1.) 250 Meter Row Rest 1 Minute 2.) 250 Meter Row Rest 1 Minute 3.) 250 Meter Row Rest 1 Minute 4.) 250 Meter Row Rest 1 Minute 5.) 250 Meter RowWe will be

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) On a 6:00 clock 20 jumping jacks 10 groiners 10 hollow rocks 10 Superman 5 PVC overhead squats Specific Warm-up Warm-up (No Measure) 2 sets 5-8 GHD sit-ups 1 set 5 good mornings (unweighted) 5 good mornings (pause at end range) 5

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min cap 8/5 Cal bike/row 25ft walking lunge 8/5 cal bike/row 25 ft duck walk 8/5 cal bike 25ft 3 Air Squat + Broad Jump 25ft Toy Soldiers 1 Minute Pigeon Pose L/R Strength Push/Pull Sled (5-5-5-5-5) A 20 mins for Partner max

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3min Row/Run/Bike/Ski Push Jerk PROGRESSION 1. Jump and land 2. Jump and land, hands at shoulders 3. Jump-punch-land 4. PVC push jerk Review DB Clean and Jerk Specific Warm-up Metcon (AMRAP – Reps) 8 sets for reps: :20 alternating single DB clean

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Metcon Luck of the Leprachaun (Time) 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (53/35) 25 Double-Unders