September 2025

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day

Announcements Merch Order Deadline Oct 3rd Online Store Link: CrossFit Templum CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 4:00 2 sets: :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts Dynamic warm-up | 6:00 2 sets: 20 jumping jacks 10 push-ups from the knees (scale up to

Announcements Merch Order Deadline Oct 3rd Online Store Link: CrossFit Templum CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Time) 6 rounds (For time – 60 minute time cap) 1000m run 12 DB Thrusters (2xDB 20/40) 9 DB Lunges (Front Rack) 6 DB Devil Press

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 251002 45:00-65:00 Workout 2: Strength I 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Mindset – Expect to see workouts that challenge you to stay focused on the task in front of you. – We

Announcements Merch Order Deadline Oct 3rd Online Store Link: CrossFit Templum CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: 2:00 bike, row, or jog 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (3-3-3-3-3) – INTERMEDIATE – Same as Rx’d – BEGINNER –

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250930 50:00-65:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks.

Announcements Merch Order Deadline Oct 3rd Online Store Link: CrossFit Templum CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 10:00 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Outside feet Inside feet A skips B skips C skips 2 x

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Fran 40:00-60:00 Workout 2: Strength III 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks.

Announcements Merch Order Deadline Oct 3rd Online Store Link: CrossFit Templum CrossFit Templum – CrossFit View Public Whiteboard () Warm-up (No Measure) Dynamic warm-up | 10:00 1 set: 30 jumping jacks 20 med-ball air squats 30 skier jacks 20 med-ball strict presses 30 jumping pull-ups (fast up, fast down) 1 set: 10 ring rows 20

CrossFit Templum – Compete CAP View Public Whiteboard Rest Day