May 2025

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard Flex Day Flex Day

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 240525 with GHD sit-ups 50:00-70:00 Workout 2: Strength III 80:00-95:00 Workout 3: Jump Walk 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Partner warm-up On a 6:00 clock: Partner 1 | 6/8 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang 250524 (Time) – RX – For time with a partner: 60 synchronized AbMat sit-ups 80/120 calories 60 toes-to-bars 56/80 calories 60

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250523 45:00-55:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Stamina I 100:00-110:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1 00-meter jog 10 empty bar deadlifts 10 muscle cleans 10 strict press 1 00-meter run 5 front squats 5 push press 5 squat cleans Skill Work (6 Rounds for weight) Pre-workout Every :90 for 6 sets: 1 clean pull 1 hang

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 5 inch worm push-ups 10 scopion stretches 5 push-up to down dog Bench & rig warm-up 3 sets: 5-10 reps building up in weight *after each set 5 scap retractions and 5 ring rows Bench Press (8-8-8-8-8) *increasing weight Strict Pull-ups (*5

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Murph Prep – Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume

CrossFit Templum – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts 250521 (AMRAP – Reps) – RX – 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups –