August 2025

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 10:00 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 250824 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 2 handstand push-ups

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Time) We jumpin jumpin’ (FOR TIME) 800m run 40m leap frogs (broad jumps) 800m run 80m DB front rack lunges (2×20/30) 800m run 40m push up inch worms 800m run 80m burpee broad jumps 800m run 100 wall balls (HYROX Weight) Pick a rep scheme to practice 25-20-15-15-15-10 20-15-15-10-10-10-10-10

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250823 50:00-70:00 Workout 2: Strength II 80:00-95:00 Workout 3: 250824 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell for

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging out in knee raises 5 synchronized burpees P.I.C (Time) For time with a

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: Andi 55:00-70:00 Workout 2: Bike Conditioning 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 2:00 bike, row, ski, or run 15 PVC pass-throughs 15 PVC good mornings (wide stance) 5 elbow-to-instep/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats – Use an

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg Pre-workout running drills | 10:00 1 set: 200-meter run, moderate Line Drills 1 set: 200-meter run,

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Time) Engine Day 1200m run 50 KB Goblet Squats (35/53) 1000m run 50 KB swings 1000m run 200m KB suitcase carry 1000m run 1000m row