March 2026

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Jump Rope -into- Banded 7s -into- 3 Rounds 100m Run 10 Leg Swings (Left/Right) 5 Pike Push Ups 20-second Knee Plank Workout Prep 1 Controlled Set at 60% 100m Run 2 Strict HSPU (or scaled option) Workout Clean House (8 Rounds for time) […]

CrossFit Templum – Templum Competitive Track Optional Accessory (No Measure) 2 sets 1:15 – Leg Lifts Over Dumbbells 1:15 – Flutter Kicks -rest 30-seconds between sets-

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Jump Rope: -into- 3 Rounds 30-second Easy Bike 10 Roll and Reach 3 Inchworms 3 Clean Deadlifts (PVC-Empty Bar) 3 Muscle Cleans (PVC-Empty Bar) 3 Hang Power Cleans (PVC-Empty Bar) 3 Power Cleans (PVC-Empty Bar) Workout Prep 2 Sets 5/4 Calorie Bike building

CrossFit Templum – Templum Competitive Track Optional Accessory (No Measure) Every 1:00 (6:00) Minute 1 – :30 Single Dumbbell Curls* Minute 2 – :30 Single Dumbbell Strict Press / :30 Single Dumbbell Overhead (Alternate arms each round) *Hold DB at the waist by both heads -Choose a light/moderate weight that allows for near non-stop effort

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 1000m Bike Erg -into- 3 Sets 5 Push Ups 10 Squats 15 PVC High Pulls * Substitute 500m Row, 500m Ski, 30 cal Air Bike, or 400m Run for the Bike Erg as needed. Skill Seated Dumbbell Press Start by reviewing proper form. Then have

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 3 rounds 5 push ups 6 air squats 7 seated press with PVC Skill Seated Dumbbell Shoulder Press Metcon (Time) AMRAP 7:00 5 push-ups 5 jumping squats 5 seated press INTO Team relay races. Divide into teams of 2-3. Set up a line 25 yards out. Kids must

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 8:00 AMRAP 20-second Plank 10 Pike Shoulder Taps 4 Box Step Overs 20 Plate Hops 5 Hanging Knee Raise Workout Prep 1-2 sets 1 Wall Walk 3 Toes to Bar 3 Box Jump Overs Workout Rod of Iron (AMRAP – Reps) FREEDOM

CrossFit Templum – Templum Competitive Track Warm-up Air Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Metcon (Calories) Air Bike Workout 3x (1:00 at RPE7 (arms only), 1:00 at RPE3) -Rest 2 minutes-

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 3 Rounds 200m Easy Jog 10 Ring Rows 5 Hand Release Push Ups 10 Dynamic Squat Stretch 10-second Dead Hang Workout Prep 1 Round at 50% Effort 100m Run 2 Strict Pull Ups 4 Push Ups 6 Air Squats Workout Conquer (AMRAP

CrossFit Templum – Templum Competitive Track Optional Accessory (No Measure) Every 1:00 (5:00) :45 Plank Hold (elbows) :15 Rest