April 2025

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – Hyrox/CrossFit Endurance HYROX SIM (Time) HYROX 1km Run 1000m SkiErg 1km Run 50m Sled Push 1km Run 50m Sled Pull 1km Run 80m Burpee Broad Jump 1km Run 1000m Row 1km Run 200m Farmers Carry 1km Run 100m Lunge 1km Run 100 WallBalls

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 rounds 200-meter run Hip rotations – out and around Hip rotations – in and out 5 air squats A skips B skips C skips 5 air squats High knees Butt kickers 5 air squats Skill Work (5 Rounds for weight) Pre-workout 5 sets:

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250426 50:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations.

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250425 45:00-75:00 Workout 2: Stamina I 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations.

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 1 set: 10 arm circles forward, small 10 arm circles forward, large 10 arm circles backward, small 10 arm circles backward, large 10 arm swings across 10 arm swings overhead 5 neck rolls/direction 20 torso twists 10 hip circles/direction 10 leg swings/leg

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter row, slow 2 sets: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups with a partner 1 set: 6 med-ball chest passes with a partner 6 med-ball lateral passes with a

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping jacks 10 shoulder tap + shoulder tap + push-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250423 (7 Rounds

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: Fight Gone Bad 90:00-105:00 Workout 3: Accessory – I 110:00-120:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across