CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
1:00 foam rolling upper and mid-back
1:00 foam rolling each lat (right and left side )
:30 foam rolling each calf (left and right side)
3 rounds:
run 200-m
15 PVC pipe overhead squats
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
Snatch (EMOM 10: 1 Snatch)
Metcon
2021 Quarterfinals Test 5 (Time)
7min Time Cap:
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)
Intermediate: 95/135
Beginner: 55/75 & 20/24″ burpee step overs
