November 2025

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Time) For time: 5 x 800m run Rest 90 seconds then.. 3 rounds 15 burpee box jumps (20/24) 15 thrusters (20/35)

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Diane 40:00-60:00 Workout 2: 251106 70:00-85:00 Workout 3: Skill I 90:00-100:00 StretchingFocus – Macro: Pressing – Expect to see more workouts that incorporate pressing, a movement function often used in CrossFit and in everyday life. – Look

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) Dynamic warm-up | 6:00 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder

CrossFit Templum – Compete CAP View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 251104 45:00-65:00 Workout 2: Strength III 75:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus Macro: Pressing – Expect to see more workouts that incorporate pressing, a movement function often used in CrossFit and in everyday life. –

CrossFit Templum – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up | 6:00 1 set: :30 Samson lunges :30 jump rope :30 up-downs :30 jump rope :30 scap pull-ups :30 jump rope :30 banded face pulls 200-meter

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 60:00-100:00 Workout 2: CHAD1000X Training Week 9 110:00-115:00 Workout 3: Accessory – I 120:00-130:00 StretchingFocus – Macro: Pressing – Expect to see more workouts that incorporate pressing, a movement function often used in CrossFit and

CrossFit Templum – CrossFit View Public Whiteboard () Warm-up (No Measure) Squat warm-up | 8:00 3 sets: :30 on any machine 10 Spiderman lunges 10 Cossack squats (5/leg) 5 goblet squats 5 paused goblet squats (:03 pause at the bottom) Back Squat (5-5-5-5-5) Skill Work (AMRAP – Reps) Post-workout finisher AMRAP 1: Max reps back