CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1) Snatch Deadlift + Shrug // Set-up
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width
4) Hang Power Snatch // Extend the hips before arm pull
5) Power Snatch // Extend the hips before arm pull
Strength
Snatch Pull + Hang Power Snatch (8min to build to a heavy single)
Metcon
Lane (5 Rounds for reps)
5 Rounds for Max Reps of:
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
To learn more about Lane click here
Intermediate: 1/2 bodyweight and 1min max hspu
Beginner: 65/55# Max pushups in one minute
Cool Down
Warm-up (No Measure)
3 Sets
:30 Doorway Stretch / Side
1:00 Prone Snow Angel
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
16 sets for Cals:
:10 Calorie Row, Bike, or SKi
– Rest :20
