January 2022

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets 10 alternating scorpion stretches 5 single-arm kettlebell deadlifts / arm 5 single-arm kettlebell swings / arm 10 squat jumps for heigh Skill & Strength Metcon (Weight) 4 sets 50-ft single KB front-rack lunge – Rest as needed between sets *option […]

Templum North – CrossFit View Public Whiteboard Warm-up Bench Warm-Up North (No Measure) 3 Minute Row 10 Push-up Down Dogs 20 Arm Haulers 10 Reps T,Y,W,L w/ 2.5# plates Strength Bench Press (5-3-1) Bench press 5@75% 3@85% 1@90% Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) Demo Wall Walk On a 6:00 Clock: 5 kip swings 2 wall walks 5 deck squats (sit-up + air squat) aka like(Candlesticks) Practice each movement: 3-5 sets: 5 reps Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 4:00 10 alt. groinner stretch 10 double knee tucks in plank 10 air squats 10 jumping jacks Strength 14min to build to a heavy 3 rep Back Squat (Build to 3RM) Specific Warm-up Warm-up (No Measure) 1 set Movement // Focus

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Banded Good mornings 10 Alt Hip Rotations 10 Jump Squats 10 Box Step Ups (round 3 do 5 box jumps) :20 sec Hollow Hold Partner Metcon Five-O (AMRAP – Rounds and Reps) Teams of 2: 30 Minute AMRAP 50 DBL KB

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Metcon Metcon (Time) 3 person team Buy in 400m run (team must carry one 20# medball 25#plate) 5 rounds for time 15/12 cal assault bike/row 20 doubles or 40 singles 20 thrusters 95/65

Templum North – CrossFit View Public Whiteboard Warm-up Lu press warm-up (No Measure) 5 Cal Row 8 Lu presses 5 Cal Row 8 Air Squats 5 Cal Row 8 Lu presses 5 Cal Row 8 Air Squats Strength Overhead Squat (5×5) 5 sets of 5 Overhead squats from the rack. Working at 60-65% of your

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets 5 side plank reach-throughs / side 5 PVC pass throughs 5 push-ups + 2 shoulder taps 5 Supermans 5 tuck jumps 1 set 10 scap pull-ups :20 partial wall-walk hold 1 set 10 kip swings 3 wall walks 1 set 5

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 10 Air Squats 10 Situps 5 Pushup-down dog Then…. 10 Scorpion Stretches Strength Bicep DB Curls (5×10) Bicep DB Curls (5×10) Seadted DB Curls Build to a Challenging 5×10 All sets same weight Metcon Metcon (Time) For Time 25

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 2 sets 1:00 single-unders or double-unders 15 single-DB RDLs 10 single-arm DB presses / arm 5 push-ups + down dog :20 active hang 1 set 5 scap pull-ups 10 kip swings 3 strict pull-ups or 5 ring rows 8-10 kipping pull-ups Skill