May 2026

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 2 rounds :30 Easy Machine 5 Air Squats 5 Hand Release Push-Ups 5 Scap Pull Ups -Into- 2 rounds :30 moderate Machine 8 Russian Kettlebell Swings (light) 4 Burpees (Add in other options for movements if needed) Workout Prep: 1 […]

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2:00 Machine -into- 2 Rounds of Banded 7s -into- 5:00-10:00 3 Rounds 5 Dynamic Air Squats 5 Wall Balls (light) 5 Ring Rows or Pull-Ups 5 Hang Dumbbell Snatches 8 Box Step Overs Workout Prep: 2 Partner Rounds @ 60–70% 4 Wall Balls 3

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Machine (Workout machine) 5 Roll and Reach 3 Worlds Greatest Stretch (each) 3 Muscle Snatch 3 Snatch Push Press 3 Hang Power Snatch -Start with PVC and progress to a Empty bar in rounds 2/3 Workout Prep: 2 sets :30 @

CrossFit Templum – Templum Competitive Track Mayhem Mini Pump Functional Pump – Upper Press and Pull “Lynne” 5 Rounds of: Max Bench Press (bodyweight) Max Strict Pull Ups *Perform one unbroken set of Bench Press. Rest as needed before performing one unbroken set of Strict Pull Ups. Continue in this manner for 5 rounds **Score

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Sets 50 Jump Jacks 15 Sit Ups 10 DB Press Metcon (Time) 16-14-12-10-8 Single Dumbbell Devil Press 32-28-24-20-16 V-Ups -I want this to be a quick but hard workout. DB weight should be a challenge

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 2 sets: (25ft Lengths:) Skips High knees Butt kicks Frog jumps Long jumps 5 shuttle runs Skill Break down a jumping jack movement into just arms, then just legs, then call out “jump out” then “jump in” to make them slow down the movement. 4 rounds 5 squat

CrossFit Templum – CrossFit Warm-up Workout Cool Down Optional Accessory (Checkmark) 3 sets 10 Goblet Heel Elevated Squats @ RPE 7/10 12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side) -rest 1:00 between sets- Heel Elevated Goblet Squats Single Leg Dumbbell Calf Raise Sensei (David Guerra WOF WOD) (Time) For Time: 6-9-12-15-12-9-6

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 2 sets: (25ft Lengths:) Skips High knees Butt kicks Side shuffle Bear crawls 5 shuttle runs Skill 3 rounds 5 air squats 3 hand release push-ups Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 3x50ft shuttle runs 10 air squats 5 push-ups * Each shuttle run is

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Barbell + Engine Flow 0:00–2:00 Easy Bike or Jump Rope 2:00–5:00 2 rounds 8 Deadbugs 4 Dynamic Squat Stretches 5 PVC Muscle Cleans 5 PVC Front Squats 5 PVC Push Press 5:00–8:00 2 rounds 3 Empty Bar Hang Power Cleans 3 Empty Bar

CrossFit Templum – Templum Competitive Track Mayhem Mini Pump Mini Pump – Lower Pull and Core 4 sets 10 Dumbbell Deadlift @ RPE 8/10 8 GHD Nordic (Hamstring) Curl (or to RPE 8/10 – leaving 2 reps in the tank each set) 15 Dumbbell Glute Bridges @ RPE 8/10 8 Alternating Double DB Step Back