Announcements
Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs
Battle of the Box June 24th Battle of the Box 2023
CrossFit Templum – CrossFit
Warm-Up
1 set:
2:00 row or SkiErg
1 set:
10 alternating spiderman stretches
5 wall therapy squats
10 PVC pass throughs
5 wall therapy squats
10 PVC behind the neck snatch grip presses
5 wall therapy squats
10 PVC around-the-worlds
Specific Warm-up
SQUAT SNATCH PROGRESSION
Setup
Heels down, shoulders in front of the bar, visible lumbar arch.
5 deadlifts to mid-thigh”
Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.”
5 deadlift-shrugs
“Squeeze your glutes with straight arms and THEN shrug.”
5 muscle snatches”
Squeeze your glutes with a straight arm and THEN pull and punch overhead.”
5 overhead squats
“Press the bar up as the hips pull back and down towards the heels.”
5 hang squat snatches
“Jump and land in the bottom of the squat.”
5 squat snatches
“Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.”
Metcon
Metcon (Weight)
For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.
*add up each set for load*
Cool Down
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts
