CrossFit Templum – CrossFit
Warm-up
2 sets:
:20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
Specific Warm Up
SNATCH AND OVERHEAD SQUAT PROGRESSION:
PROGRESSION FOCUS AND COMMAND
:30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.”
3-5 overhead squat initiations Line of action: “Pull the hips back, wiggle the toes, and push the knees out.”
3-5 overhead squats to above parallel Active shoulders: “Hold the hips just above parallel and push up through the shoulders.”
5-8 overhead squats Squat depth: “Wiggle the toes in the bottom and then press the chest up to the ceiling.”
3-4 SETS BUILDING UP IN WEIGHT. BUILD TO FIRST SET OF COMPLEX.
Skill
1 SNATCH + 2 OVERHEAD SQUATS (Weight)
7 sets for load:
1 snatch
2 overhead squats
*SCORE ALL 7 SETS ADDED TOGETHER*
if mobility is to challenging perform:
1 Clean + 2 Front squats
Cool Down
2 sets:
1:00 foam roll quads
15 reach-roll-lift on foam roller
