April 2022

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 2 sets: • :20 at each movement. PVC pass-throughs False-grip ring row/bent-over rows Air squats Snatch-grip push presses (behind the neck) Alternating overhead lunges (PVC) 2 sets: :20 at each movement. Athletes may use a barbell or PVC: Low ring muscle-up transitions Muscle […]

Templum North – CrossFit View Public Whiteboard Warm-up Deadlift Warm-up Templum North (No Measure) 400 Meter jog 2x’s Lateral banded monster walks 1:00 Banded hip distraction L/R Then…. 2x’s 5 BB Goodmornings 5 Back Squats 5 RDL’s 5 jump squats Strength Deadlift (5-3-1-1) 70% 80% 90% 90+ Metcon Metcon (Time) 5 Rounds For Time 70

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :30 burpees :30 run, row, bike, or ski Metcon Metcon (Time) 10 rounds for time: 400-m run OR 400/500-m row OR 400/500-m ski OR 800/1000-m bike – Rest 2:00 between rounds. *no more than 2:15 per movement* *switch up movements as desired*

CrossFit Templum, Templum North – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) EMOM 4: Min. 1 | :15 of each movement below Min. 2 | 1:00 PVC pass-throughs *Jumping jacks, mountain climbers, shoulder taps, jumping lunges Skill Metcon (No Measure) 2 Wall Walks 6 Back on wall Handstand shifts Walk to wall

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 (5-3-1) Back squat 5@70% 3@80% 1@90% If 90 is easy add weight and go again if time permits. Metcon Metcon (Time) 4

CrossFit Templum – CrossFit View Public Whiteboard () () Warm-up Warm-up (No Measure) 3 sets: Run 100 m 15 banded pull-aparts 10 banded pass-throughs 10 kip swings Pullup and Butterfly pullup progression and practice Prove it! Complete 5-10 unbroken pullups Metcon Metcon (Time) (version of “Nicole”} 5 rounds for time: 20 pull-ups 400-m run Intermediate: