CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 3 ROUNDS :30 Machine 6 Up-Downs 10-second Dead Hang -Then Into- 2 ROUNDS :30 Machine Building

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Workout Definition 400m Easy Run (review the run route) Then immediately into… 2-3 SETS (time depending)

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) The goal is to keep all six sets looking the same. Row at

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Sets 1 minute Bike 20 Walking Lunges 15 PVC Bent Over Row 10 Push

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) 30 Synchro Jumping Jacks 10 Synchro Plate Presses Into… Shuttle Run Relays! Skill (No Measure) ON

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Row -into- 2 ROUNDS 30 Single Unders 10 Alt. Leg Swings 5 Inchworms -into-

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) Don’t come out too hot. Find a pace on the lunges that you

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine -into- 2 Rounds 10 Step Back Lunges 10 Glute Bridges 10 Sit Ups 5

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) The run is where you’ll make or lose time today. Settle into a

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Sets 200m Run or 10x50ft Shuttle Runs 10 PVC High Pulls 10 PVC Overhead

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) Agility Course – Box Crawl Overs – Cone Shuttle Runs – Jump Rope – Kettlebell Swing

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Run or Machine Choice Then Into… 2 ROUNDS 10 Alternating Leg Swings (each) 10

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) The bike should be hard, but not so hard that you’re staring at

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Bike Then Into… AMRAP x 5 MIN 6 PVC Pass Throughs 6 PVC Overhead Squats

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) Have a plan for the thrusters before you start. Most athletes should stay

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike or Row Then Into… AMRAP x 6 MIN 8 Air Squats 8 Alt. Reverse Lunges

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 100-200m Easy Run 10 Dead Bugs 10 Glute Bridges 10 Alternating Reverse Lunges Into…

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) 13 minute AMRAP x WOD (Teams of 2) Run first then station – rotate stations (A/B/C) Coach will

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Cardio Choice or Run Into… 2-3 SETS (time depending) 8 PVC Pass Throughs 8 Ring

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) Build the pace every round knowing you have a part 2 after the

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 2 min row 2 min ski (or jog) 2 min bike 10 push-ups 10 air

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) Agility Ladder or Cone Drills Skill (No Measure) ON A 10:00 CLOCK Jump Rope Skills &

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 30-second Row (light) 10 Air Squats 10 PVC Pass-Throughs 10 Alternating Reverse Lunges Into…

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) Treat these as 10 mini workouts / opportunities to connect to the barbell,

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 10 PVC Pass-Throughs 10 Air Squats 5 Inchworms Into… 1 ROUND 5 Dip &

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Buy in 4x 400m runs 30 second rest 4 rounds – 20 Heavy Goblet Squats – 400m Run

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) This is a long workout, so don’t waste energy on the bike trying

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 3 Rounds 100m Row 100m Run (or 5x50ft Shuttle Runs) 10 Push Ups * Each

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) Wall Ball Tick-Tac-Toe Skill (No Measure) ON A 10:00 CLOCK Practice Burpees & Burpee Broad Jumps

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Machine Choice 2 ROUNDS 2 Rounds 10 Air Squats 10 Alternating Reverse

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) The runs should be controlled. Think hard tempo, not all-out sprint, so you’re

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jog or Machine Choice Then Into… 2 ROUNDS 10 Burpees 10 Alternating Leg Swings

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) With the heavier bar for the HPC, you might need to have a

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1:30 Cardio Choice Then Into… AMRAP x 5 MIN 10 Banded Pull-Aparts 10 Banded Pass Throughs 10

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2 Minutes Easy Row 2 Minutes Easy Air Bike Then into… 3 Rounds 3 Inchworms 10

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) E2MOM 10 Minute AMRAP per station WOD1 100m Farmers Carry Max Cal Row AMRAP Pull-Ups Dead Hang Wall

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Cardio of Choice -into- 2 SETS 30 Single Unders 5 PVC Pass Throughs 5 Scap

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jog Then Into.. 2 ROUNDS 10 Leg Swings (each) 10 Ankle Rolls L/R (each)

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) If you hit the Monthly Challenge on 7/1, use that mile as your

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up Tabata Row: 8 sets (4 minutes) of 20 second Row 10 second Rest Strength/Skill (Checkmark)

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) Cone Stacking Relay Place 4-5 cones 3-5 feet apart. Divide athletes into teams. One athlete at

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Cardio Choice Then Into… 2 SETS 10 PVC Pass Throughs 10 PVC Around the Worlds

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) The barbell should be the limiter today, not the burpees. This again is

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) For Time: 1000m run, 6-7 RPE 3 Sets: 500/600m Ski at 7 RPE 30s Rest Between Sets 1000m

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Bike or Row Then Into… 2 ROUNDS 5 Scap Pull Ups 5 Kip Swings 10

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) Go as heavy as you can on the carries without slowing to a

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 200m Run 2 Sets 20 Calf Raises 15 Squats 10 Push Ups 5 Open and

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) 5:00 Simon Says w/ Movements -Jumping Jacks -Squats -Burpees -Animal Walks Skill (No Measure) ON A

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Bike Then Into… AMRAP x 5 MIN 10 PVC Pass Throughs 10 Scap Push Ups

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) This workout is all about staying consistent for 20 minutes. Push the bike,

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) 1:30 Cardio Choice Then Into… 2 SETS 10 Air Squats 10 Hollow Rocks 10 Glute Bridges 10

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) This is a bit of a different workout than class with the heavier

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 400m Easy Team Run Then 1 Round (each/start at different stations and switch when both are

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Solo or doubles After the buy-in > go to your assigned WOD Run + Movement + Run.. Run

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Cardio Choice Then immediately into… 2 SETS 10 PVC Pass Throughs 5 Ring Rows 5

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) 3:00 Jog or Any Cardio Into… AMRAP x 5 10 Syncro Mountain Climbers 10 Partner Over/Unders

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Run or Machine Then 2 Rounds 20m High Knees 20m Butt Kicks 20m High

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) This workout isn’t won in the first 10min but you can lose it.

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 2 Rounds: 1 minute Easy Air Bike 10 High Knees 10 Walking Lunges 5 Inchworm

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Cardio Choice (Bike or Row Suggested) Then immediately into… 3 SETS 10 Glute Bridges 10

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) This is a full-send sprint. Deadlifts should be unbroken every round, then get

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up (No Measure) 3:00 Jog or Any Cardio Into… AMRAP x 5 MINUTES 10 Partner Synchro Jumping Jacks 10

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Athletes work in doubles. -Team 1 starts at Station A -Team 2 starts at Station B -Rotate A

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Row (build the last :30) Into… 2 ROUNDS (at your station, light) 10 Air

CrossFit Templum – Templum Competitive Track COMP | DAILY NOTE (No Measure) This workout gets longer each round, so don’t let the opening 3:00 trick

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 2 Rounds 2 Minute Shuttle Run (easy) 1 Minute Sit-ups 1 Minute Jump Squats 1

CrossFit Templum – CrossFit Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Air Bike 2:00–5:00 2 Rounds 10 Air Squats 10 Sit Ups

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–4:00 2:00 Easy Jog 2:00 Easy Row 4:00–7:00 3 Rounds 5 Hand

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Row or Bike 2:00–5:00 2 Rounds 10 PVC Pass Throughs

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 3 Sets 100m Run (Faster each Round) 10 PVC Press 10 Sit Ups 10 Jump

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Shuttle run warm up: 10 yard walk on tip toes 10 yard heel walk 10 yard butt kicks

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Walking

CrossFit Templum – Templum Competitive Track Metcon (Time) 6 sets 12 Double Dumbbell Bent Over Row (2×35/20) (or RPE 6/10) 16 GHD Sit Ups 12

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 5 minute run progression: 20 seconds each: Walk, jog, sprint Repeat for 5 minutes total Skill (Checkmark) 4

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 9:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 Rounds 10 Deadbugs 5 Inchworms 5 Dynamic

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Rounds 150m Row 5 Kip Swings 10 Push Ups 15 Punter Kicks Metcon (Time)

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Jump Rope 2:00–5:00 2 Rounds 10 Hollow Rocks 10 Shoulder Taps 10

CrossFit Templum – Templum Competitive Track Metcon (Checkmark) 4 sets 2 Barbell Bench Press @ RPE 9/10 10 Alternating Seated Dumbbell Strict Press @ RPE

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Air Bike 2:00–5:00 2 Rounds 5 Dynamic Squat Stretches 10 Glute

CrossFit Templum – Templum Competitive Track Metcon (Time) Extra Fitness (Monthly Challenge) 10 Rounds 300m Run (at moderate-fast/RPE 8) 100m Recovery Walk (at Light-Slow/RPE 3-4)

CrossFit Templum – CrossFit Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Air Squats

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) GOAL : Every athlete owns their pace for all 5 WODs. The goal is not to win Round

CrossFit Templum – CrossFit Warm Up (No Measure) Warm-Up Line Drill Series Rig Prep Barbell Prep Double-Under Prep BIKAIN (Score is Rounds + Reps /

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Row 2:00–4:00 2 Rounds 10 Deadbugs 10 PVC Good Mornings

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up 4 Sets 10 PVC High Pulls 10 PVC Press 10 PVC Front Squat 200m Ski

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Red light, green light. One person is the leader, he/she stands 15 yards or so from the other

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–7:00 3 Rounds 10 Banded Pull Aparts

CrossFit Templum – Hyrox/CrossFit Endurance Metcon (Checkmark) Threshold Builder Lesson: Hold a sustainable pace for 30 minutes. First round feels like last round. Part A

CrossFit Templum – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 0:00–2:00 Easy Bike or Jump Rope 2:00–6:00 2 rounds 10 PVC Pass Throughs 10

CrossFit Templum – Templum Competitive Track Metcon (Time) Extra Fitness (Monthly Challenge) 800m Run (at moderate/RPE 6) -rest 2:00- 8x200m Run (at moderate-fast/RPE 8) -rest

CrossFit Templum – Templum Teen Starting Strength (6 weeks) Warm-up Fish Game x2 (rower) Skill Core Work 3 Sets of the following Circuit( 2 Min

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up Line kids up. 5 yard tiptoe 5 yard toy soldiers 5 yard bear crawl 5 yard skipping 5

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 0:00–2:00 Easy Bike 2:00–5:00 2 rounds 20 Single Unders 10 Alternating V-Ups 10 Banded Strict

CrossFit Templum – Templum Competitive Track Metcon (Time) Functional Pump – Lower Push and Pull 6 sets 8 DB Box Step Overs 20″ (2×50/35) (or

CrossFit Templum – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 0:00–2:00 Easy Jog 2:00–4:00 2 rounds Banded 7s 4:00–10:00 3 rounds 10 Leg Swings (each)

CrossFit Templum – Templum Competitive Track Metcon (Checkmark) Mini Pump – Upper Push 4 sets 3 Barbell Bench Press @ RPE 8.5/10 10 Bottoms Up

CrossFit Templum – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 0:00–10:00 AMRAP 1:00 Row (easy pace) 10 Hollow Rocks 3 Inchworms 10-second

CrossFit Templum – CrossFit 4th of July – Teams of 3 (No Measure) BARBELL 45/35 Gymnastics Barbell Mobility 00:20 Dead Hang 5 Snatch Deadlifts 10/10

CrossFit Templum – CrossFit Kids (7-12yrs) Warm-up 3 minute run progression: 20 seconds each: Walk, jog, sprint Repeat for 5 minutes total Runners warm-up: 15