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CrossFit Templum – CrossFit
Warm-Up
1 set:
200-m run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
Specific Warm Up
SNATCH REVIEW
Setup
Heels down, shoulders in front of the bar, and visible lumbar arch.
Deadlift to mid-thigh
“Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.”
Deadlift – shrug
“Squeeze your glutes with straight arms and THEN shrug.”
Muscle snatch
Keep bar close to the body; external rotation at top
Overhead squat
“Press the bar up as the hips pull back and down towards the heels.”
Hang squat snatch
“Jump and land in the bottom of the squat.”
Snatch
“Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.”
Skill
Every 2:00 for 4 sets:
3-5 empty barbell squat snatches
Metcon
Thruster Review
Full-grip front squat
“Lift the elbows up away from the knees.”
Wide-stance push press
“Dip with the chest up and drive through the heels.”
Thruster
“Heels down in the squat, then stand quickly to launch the bar overhead.”
Cycling thrusters
Lower with the arms slowly, then start the thruster once the bar touches the shoulders.”
2-3 sets:
5 thrusters
– Add load each set till workout weight.
MINI ROUND
1 round:
5 thrusters
100-m run
– Use workout weight.
Metcon (Time)
3 rounds for time:
15 thrusters (65/95 lb)
400-m run
Intermediate: 55/75#
Beginner: 35/45# & 200m Run
Cool Down
1 set:
1:00 foam roll quads
1:00 couch stretch/leg
