CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 sets:
:30 run, bike, row, or ski
10 leg swings/side
10 PVC pass-throughs (press up hard on the PVC)
10 PVC snatch-grip push presses (heels down during the dip drive)
2 sets:
:30 run, bike, row, or ski
10 PVC muscle snatches (arch chest up hard in the setup)
10 PVC snatch lands (start with bar overhead, drop down to partial overhead squat)
Specific Warm-up
Warm-up (No Measure)
Snatch deadlift-to-knee: Knees pull back as the chest and bar rise to the knee
Snatch deadlift to mid-thigh: Knees continue to push back, but only another inch or so as the bar rises to the mid-thigh
Snatch deadlift to pockets: Shave the thigh with the bar and rotate the torso so that athletes finish with the bar at the hips and the torso upright in a dip position
DL to pockets + power snatch: Stop at the hips with the torso vertical, then cue ‘GO!” for athletes to snatch directly from that position (high hang)
Power snatch:
Hips and shoulder rise together, then jump the bar high once it’s above the knees
Warm-up (No Measure)
EMOM 5:
Min. 1 & 2 | 5 touch and go power snatches
Min. 3-5 | 3 touch and go power snatches
• Build to ~60% of 1-rep power snatch
Strength
Power Snatch (3-3-3-3-3-3-3)
Metcon (Weight)
7 sets for load:
3 power snatches
*add up each set for total load*
Finisher
Metcon (No Measure)
Accumulate:
75 GHD sit-ups
Cool Down
Warm-up (No Measure)
2 sets:
:30 cobra stretch
:30 pigeon stretch/leg
