7.14.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

1:00 row

10 elbow-to-instep + reach

:30 scap pull-up

1 set:

1:00 row

10 elbow-to-instep + reach

:30 kip swing

– :15 of small kip swings, :15 of big kip swings

Specific Warm-up

Warm-up (No Measure)

Snatch Progression & Bar Mu Progression & Build up:

1 set:

8-10 touch-and-go muscle snatches

8-10 touch-and-go power snatches

– Rest :30-1:00 between movements

Metcon

Metcon (Time)

For time:

400/500-m row

then…

24-18-12:

Power snatches (55/75 lb)

12-9-6:

Bar muscle-ups

then…

400/500-m row

Intermediate:

CTB Pullups and 45/65#

Beginner: Jumping pullups 35/45# (lower rep scheme if needed)

Cool Down

Warm-up (No Measure)

2 sets:

:30 scorpion stretch/side

1:00 seated straddle stretch