Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 Sots presses (PVC)
– Rest :10
Specific Warm Up
SNATCH PROGRESSION
MOVEMENT PROGRESSION
Snatch-grip deadlift Setup: heels down, shoulders in front of the bar, visible lumbar arch.
Snatch-grip deadlift to mid-thigh Mid-thigh position: heels down, shoulders in front of the bar.
Snatch-grip deadlift and shrug Keep the bar close and keep your arms straight.
Muscle snatch Keep the bar close and punch hard overhead.
Overhead squat Arms locked out and the full range of motion squat.
Hang squat snatch Full extension before the squat.
Snatch Full extension before using the arms.
Strength
Snatch (Every 2:00 for 10 rounds:
2 snatches
(power or squat))
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
Skill
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
4 sets for total time:
200-m jog (recovery pace)
400-m run
100-m jog (recovery pace)
100-m sprint
– Each run should be a hard effort relative to the distance; avoid pacing.
– No rest between sets. Use the 200-m recovery jog as rest and hit the next interval as hard as possible.
– Perform this on a track if possible.
– This session should take no more than 25:00 to complete.
Cool Down
2 sets:
:30 leg swings/leg (across the body)
:30 pigeon stretch/leg
