May 2022

Templum North – CrossFit View Public Whiteboard Warm Up: Bike/Row 3 min Strength Front Squat (5×5) 70-75% of your 1 rep max Strength Option #2 Overhead Squat (5×5) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :30 jumping jacks :30 unweighted good mornings 1:00 shoulder tap (x2) + push-ups 2 sets: 2 Samson stretches w/ a :10 hold on each 10 RDLs 5-8 left-arm windmills 5-8 right-arm windmills – Use a light DB or KB for the RDLs

Templum North – CrossFit View Public Whiteboard Strength Hang Snatch Max reps cycling hang snatches Rx+ 135/95 Rx 95/65 S. 75/45 Warm up hang snatch until hitting 3-5 heavier than intended weight. Drop weight down and get 1 max reps set. Set is over when barbell touches the ground. Metcon Cardi-whoa! (Time) 2 rounds for

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets: :45 jump rope 10 scorpion stretches 10 RDLs 10 bent-over rows 10 shoulder presses 5 scap pull-ups w/ a pause at the top and bottom – Use an empty barbell for the RDLs, rows, and presses. Specific Warm-up Warm-up (No Measure) Pull-up

CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 20 air squats 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 15 squat-therapy reps 1 set: Run 200 m 10 alternating Spiderman stretch (5/side) 10 counter-balance squats Strength Metcon (Weight) For load:

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter row 10 Air Squats 8 pushup down dog 10 Scap pulls 5 kip swings Strength Pendlay Row (3-3-3-3-3) 5 sets of three. Building to a heavy set of three. Logging heaviest load. Metcon CrossFit Games Open 22.3 RX (Ages 16-54)

Templum North – CrossFit View Public Whiteboard Warm-up Agility and Dynamic Drills (No Measure) Strength Metcon (No Measure) 1 min block each pushup plank Hollow rock Superman 1 min block each 45 sec holds Pushup plank Hollow rock Superman 1 minute block each 30 sec holds Pushup plank Hollow rock Superman 1 minute block each

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 1 set: :30 bike (easy pace) 10 alternating Spiderman stretch 10 staggered-stance good mornings/leg 1 set: :30 bike (moderate pace) 10 leg swings/leg (front and back) 10 good mornings + hop 2 sets: :20 bike (fast pace) 5 Kang squats Metcon Metcon (Calories)

Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike/Row 15 Jumping Air squats 10 DB Strict Press 15 V-Ups Strength Back Squat (5×5) Working and staying at 70-75% of your one reps max. Resting at least 90 seconds between sets Metcon Grip it N Rip It! (AMRAP –

Templum North – CrossFit View Public Whiteboard Metcon Quad Squad (Time) A 4 person team 1 person works at a time for time to complete Part A 500m row 35 cal bike 400m run 30 burpees 10 min cap Part B Remaining time is max thrusters. Every thruster reduces part a by 1 second Men