May 2022

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: :30 single-unders :20 step back lunges + high knees/leg 5 elbow insteps + hamstring stretch/leg 1 set: :15 left-leg single-unders :15 right-leg single-unders :30 box step-overs :30 air squats 1 set: :30 single-single-double :30 box jump-overs :30 counter-balance squats – Use a […]

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Coach’s Choice Strength Barbell Turkish Getup (Max) Max BB Turkish Getups 35/35 Strength Option #2 Zercher Squat (1) As heavy as you can from the ground. Score is heaviest successful lift. Metcon Metcon (Time) For Time 3200 Meter Row Metcon Option 2 10K Bike

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 sets: :20 jumping jacks – Rest :10 :20 up-downs – Rest :10 Push Jerk Progressions Skill Metcon (No Measure) On an 8:00 clock: Handstand walk/wall walk practice Metcon Metcon (Weight) 5 sets for load: 5 push jerks *score total weight from each set*

Templum North – CrossFit View Public Whiteboard Warm-up Snatch Drills (No Measure) PVC Mobility then… *with bar complete* 3×5 Pressing Snatch Balance 3×5 Snatch Pull unders 3×5 Snatch High Pull + Snatch Strength Snatch (1×1) Snakes and ladders game. Matt will explain Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65#

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 6 Pushup Down Dogs 5/5 Bird Dogs 5/5 Active Scorpions 10 Scap pulls 5 Kip swings Gymnastics Pullup Fun (AMRAP – Reps) EMOM for 12 Minutes 3-2-1 Go…. Athletes may perform any style or progression of Pullups. Thesw do

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 5:00 clock: 2-4-6-8 … etc. Ring Rows PVC Pass-throughs Jumping air squats Specific Warm-up Warm-up (No Measure) DB snatch review and progression Strength DB Snatch (build to a 5 rep max (both heads touch)) Complete 5 consecutive reps right then 5 reps

CrossFit Templum, Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: 1:00 on a machine 1:00 alternating Spiderman stretch 1 set: 1:00 on a machine 1:00 air squats 1 set: 1:00 on a machine 1:00 bottom of counter-balance squat hold Specific Warm-up Warm-up (No Measure) Front Squat warm-up and build Metcon

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6: 10 alternating Spiderman stretch 100-m run 10 push-ups 100-m weighted run (14/20# ball) 5 ring rows Specific Warm-up Warm-up (No Measure) Pullup progresion and workout review: 1 set: 3-5 weighted pull-ups 3-5 handstand push-ups 3-5 chest-to-bar pull-ups 3-5 burpees Metcon Del (Time)

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets 10 groiners 20 jumping jacks 10 scorpions Specific Warm-up Warm-up (No Measure) 3 rounds Partner A 200m row Partner B 6 step ups/box jumps 5 inch worm push ups 10 air squats Metcon Metcon (AMRAP – Reps) 25 min time cap: 240/260

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Groiners 20 Jumping Jacks 10 Scorpions Specific Warm-up Warm-up Warm-up (No Measure) 3 rounds Partner A 200m row Partner B 6 step ups/box jumps 5 inch worm push ups 10 air squats Team of 3 Metcon Metcon (AMRAP – Rounds and