CrossFit Templum – CrossFit
Warm-up
3 sets:
:20 up-downs
:10 rest
:20 air squats
:10 rest
:20 PVC pass-throughs
:10 rest
:20 PVC overhead squats
:10 rest
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
Specific Warm-up
Snatch Progressions and build up:
Snatch deadlift shrugs
Muscle snatch
Hang power snatch
Power snatch
Squat snatch
On a 6:00 clock:
1-2 squat snatches
– Rest 1:00-1:30 between sets.
– Build in load.
Strength
Snatch (20min to build to 1RM)
6 to 10 heavy attempts
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings– Rest 1:00 between sets.
– This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
– Use a sandbag load that is challenging but allows you to complete the carry without breaking.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
