CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2 sets:
• :20 at each movement.
PVC pass-throughs
False-grip ring row/bent-over rows
Air squats
Snatch-grip push presses (behind the neck)
Alternating overhead lunges (PVC)
2 sets:
:20 at each movement.
Athletes may use a barbell or PVC:
Low ring muscle-up transitions
Muscle snatches
Overhead squats (reduce squat depth to keep proper overhead position)
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 (Build to heavy single)
*power or squat*
Specific Warm-up
Warm-up (No Measure)
Muscle up review and scaling options
Metcon
Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Intermediate:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (65/95 lb)
Beginner:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (35/45 lb)
