April 2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: :40 single-unders :30 inchworm walk-outs :20 arm circles 1 set: :40 double-unders :30 single-arm KB deadlifts (:15 /side) :20 kip swings 1 set: :40 double-unders :30 single-arm KB high pulls (alternating) :20 kip swings Specific Warm-up Warm-up (No Measure) Toes to […]

Templum North – CrossFit View Public Whiteboard Warm-up Back Squat Warmup Anvil (No Measure) 400 Meter run/row 10 Alt. Cossacks lunge 10 Duck Walks Latereal Banded walks 20 Banded Goodmornings Strength Back Squat (3-3-3) 3@70% 3@75% 3@80% Metcon Heart Ache (Time) 50-25-15 Power Clean 95/65 RX+ Toes To Bar Shoulder To Overhead40-20-10 Power Clean 95/65

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Passover Special Warm Up Metcon Metcon (3 Rounds for reps) Passover Workout – “Let My People Go”

Templum North – CrossFit View Public Whiteboard Metcon Option #1 Metcon Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs 90 Snatches (115/75) One person working on reps, one resting, and one working on bike for Workout 2. Scaled 150 Ring Rows 120 Burpee Box Jump Overs 90 Snatches (75/55)

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row :45 of air squats :30 of banded good mornings Specific Warm-up Warm-up (No Measure) Demo and Cue SDHP Set-up and Perform 5 reps of each of the following movements: 1) Box jumps 2) Push presses 3) Wall-ball shots Metcon

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row 2 Minutes Then… On a 5 Minute clock foam roll. Quads, I.T., Adductors, Groin Then….. 1 Minute L/R Couch Stretch Strength Front Squat (5-5-5) 5@65% 5@75% 5@80% Metcon Metcon (AMRAP – Reps) E2MOM For 24 Minutes Bike Situps Row

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :20 double-knee tucks in a plank – Rest :10 :20 good mornings (35/45 lb) – Rest :10 :20 alternating jumping lunges – Rest :10 Specific Warm-up Warm-up (No Measure) Hang Clean Progression and Build up: 3-5 sets: 2-3 hang power cleans

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run/500 Bike 10 Arm Circles Forward/Back 8 Pushup down dog 5 BB Shoulder Press 5 BB Good Mornings Strength Push Complex 20 Minutes to work to a heavy complex weight. 1 Push Press 1 Push Jerk 1 Split Jerk Metcon Are You

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: Run 200 m 10 band or pvc pass-throughs 10 band or pvc around-the-worlds (5/side) 10 shoulder taps 10 hollow rocks Specific Warm-up Warm-up (No Measure) Progression/Scaling/Set-up For HSPU and Ring Dips Metcon Metcon (Time) For time: 15-12-9: Strict handstand push-ups *Complete

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike or Row 8/8 Single DB press 15 Toe Touches 10 Push Ups Lateral banded walks 1 Minute L/R Pigeon pose Strength Deadlift (5-5-5) 5@65% 5@70% 5@76% Metcon Man Up (AMRAP – Rounds and Reps) Every 4 Minutes for 5