Announcements
12 Days of Christmas WOD
9am and 10am Saturday Dec. 24th
CrossFit Templum – CrossFit
Warm-up
3 sets:
50-ft walking lunges
10 lateral plank walks/direction
5 log rolls/direction (lay on side and roll 5 rotations to the right and then to the left. These can be performed as alternating rolls in place)
Specific Warm-up
50-ft DB walking lunge Practice holding at the front rack and back rack with a horizontal DB.
5 single-arm DB deadlifts/arm Keep the back arched as both heads of the DB touch the ground. Stand all the way up.
5 single-arm DB hang power cleans/arm Tight grip and shrug the DB up to the shoulder.
5 alternating DB hang snatches Jump, shrug, and punch the DB overhead with a tight grip.
10 lateral hops over DB Keep the hips “over the DB” and jump off the feet fast.
Mini Round:
1 set:
50-ft DB walking lunges
10 alternating DB hang snatches
5 single-arm DB hang power cleans/arm
10 lateral hops over DB
5 DB deadlifts/arm
Metcon
Metcon (Time)
For time:
150-ft DB walking lunges (35/50 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
Intermediate: 20/35#
Beginner: 10/15#, 100ft & 30reps
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
