December 2025

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 260102 55:00-65:00 Workout 2: Diane 75:00-85:00 Workout 3: Accessory – I 90:00-100:00 StretchingFocus – Macro: Preparing for the Open – Expect the skill work to focus on improving technique and efficiency for the most frequently programmed CrossFit Open movements. – […]

CrossFit Templum – CrossFit Warm-up (No Measure) Banded warm-up | 4:00 2 sets: 10 steps banded monster walk forward 10 steps banded monster walk forward 10 sumo stance good mornings 10 slow air squats 10 hip bridges Running warm-up | 6:00 1 round: 200-meter jog, slow 10 alternating Spiderman stretch + reaches 10 alternating Samson

CrossFit Templum – Compete CAP Rest Day

Announcements Normal schedule New Year’s Eve except no 7pm session. New Year’s day, Thursday, we will hold a 9am and 10am session CrossFit Templum – CrossFit Warm-up (No Measure) Billy Jean 🫣 Partner Holleyman-ish -Teams of 3 (AMRAP – Rounds and Reps) 25:00 Time Cap 5 C2B 3 wall walks 1 power clean 100 m

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 241231 50:00-70:00 Workout 2: Strength II 75:00-85:00 StretchingFocus Macro: Pulling – Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life. – Look forward to incorporating all the different ways you

Announcements Normal schedule New Year’s Eve except no 7pm session. New Year’s day, Thursday, we will hold a 9am and 10am session CrossFit Templum – CrossFit Warm-up (No Measure) Warmup & Workout prep 25:00​ Teams of 2 → 1 Barbell → 1 Box each team General Warm-Up – 2 rounds 00:30 Bike 20 jumping jacks

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Strength I 50:00-70:00 Workout 2: 241230 80:00-95:00 Workout 3: Stamina I 100:00-110:00 StretchingFocus Macro: Pulling – Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life. – Look forward to incorporating

CrossFit Templum – CrossFit Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20-:30 between movements. 251230 (AMRAP – Rounds and Reps) – RX

CrossFit Templum – Compete CAP Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Stamina I 50:00-70:00 Workout 2: Strength III 80:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus Macro: Pulling – Expect to see more workouts that incorporate pulling, a movement function often used in CrossFit and in everyday life. – Look forward

CrossFit Templum – CrossFit () Warm-up (No Measure) Dynamic warm-up | 7:00 1 set: :30 single-unders 5 forward-step lunges/leg :15 single-leg single-under/side 5 Samson stretch lunges/leg :30 backward single-unders 5 lateral lunges/leg :30 single-single-double-unders 5 consecutive jumping lunges/leg Skill Work (AMRAP – Reps) Pre-workout skill 1 set for max reps: Max unbroken double-unders or 2:00