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CrossFit Templum – CrossFit
Warm Up
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
200-m jog
Specific Warm Up
OVERHEAD SQUAT + POWER SNATCH PROGRESSION
5 snatches from high hang (hips)”Jump hard and punch overhead.”
5 snatches from mid-thigh”Lean forward over the bar, then jump and land with the bar overhead.”
5 snatches from below the knees (off the floor)”Slow below the knee, then fast above the knee.”
3 overhead-squat initiationsPress up as the hips push back
3 above-parallel overhead squatsHold just above parallel and press up
5 overhead squatsPress up into the bar at the bottom of the squat
5 overhead squatsPush the bar away from the head throughout the entire squat
Strength
Overhead Squat (Build to heavy set of 5 reps)
*10mins to build
*from the ground
Metcon
Metcon (AMRAP – Reps)
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)
Intermediate: 55/75
Beginner: 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
10 sets for calories:
:30 bike at 60 RPM
:20 bike at 70 RPM
:10 bike at 80+ RPM
1:00 bike at sub 60 RPM
– On a C2 Bike, Assault Bike, or Echo Bike.
– Treat the sub-60 RPM interval as recovery. Focus on breathing and preparing for the next set.
Cool Down
Accumulate:
2:00 reach, roll, and lift
