January 2025

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, bike, or shuttle run. – Perform straight through on one machine OR switch after 60 seconds of work. 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) […]

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 ROUNDS 10 Elbow Punches 5 Muscle Cleans 5 Power Cleans 5 Up Down Step Ups ( RD 2: Up Down Box Jump/RD 3: Burpee Box Jumps) 5 Partial Wall Walks (RD 2-3: 1-3 Wall Walks) :20 HS Hold (RD 2: 3 HS Negatives/RD

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 ROUNDS 10 Elbow Punches 5 Muscle Cleans 5 Power Cleans 5 Up Down Step Ups ( RD 2: Up Down Box Jump/RD 3: Burpee Box Jumps) 5 Partial Wall Walks (RD 2-3: 1-3 Wall Walks) :20 HS Hold (RD 2: 3 HS Negatives/RD

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Tba… (Time) – AT-HOME – Tba (Time) Stretching (Checkmark) Accumulate: :30 banded overhead stretch/side :30 bent-arm pec stretch/side

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 50 feet of each: Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog)

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00 row, moderate 10 air squats :30 hollow rocks 1 set: :30 row, fast 10 lunges :30 mountain climbers 2 sets: :30 row, sprint 10 front squats 10 front rack

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 row or bike 10 mountain climbers 10 alternating Cossack squats 10 wall-facing squats – Have athletes move closer to the wall each round if their squat mechanics are sound. Specific Warm-up Back Squat form and practice bailout Then… 4-5 sets: 5

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 sets: 2:00 row or bike 10 mountain climbers 10 alternating Cossack squats 10 wall-facing squats – Have athletes move closer to the wall each round if their squat mechanics are sound. Back Squat (- RX – For load: Back squat 5-5-5-5-5 – Choose

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 1 set: 10 ring rows, easy 10 push-ups from the knees :30 single-unders 1 set: 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1 set: 1-5