Announcements
Youth Speed Strength & Agility Camp July 10-20th Register Now
CrossFit Templum – CrossFit
Warm-Up
1 set:
20 jumping jacks
5 push-ups to down dog
10 PVC pass throughs
20 jumping jacks
5 push-ups to down dog
10 PVC around-the-worlds
20 jumping jacks
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Skill
Double under practice and progression:
Spend 20-30 sec ea. drill:
Jump in place (no rope)
Flex the foot and ankle when jumping, rather than jumping off the toes.
Single-unders
Rotate and spin both wrists to rotate the rope.
Single-under + high jumps
Maintain a natural jumping position when jumping higher.
Single-under fast + single-under slow
Practice different jumping speeds and rope speeds.
Single-under + double-under
Higher jumps and both wrists spinning faster.
Metcon (AMRAP – Reps)
8 sets for reps:
:20 double-unders
– Rest :10
Specific Warm-up
PRGORESSION & FOCUS
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
“Squeeze your glutes with a straight arm and THEN pull and punch overhead.”
Overhead squat
“Press the bar up as the hips pull back and down towards the heels.”
High hang squat snatch
“Keep the bar close to your body.”
Snatch
“Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.”
LOADING UP |
3-5 sets:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
– Add load with each set.
– Rest 1:00 between sets.
Metcon
Metcon (Weight)
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
Intermediate: Same
Beginner:
3 power snatches
3 hang power snatches
3 overhead squats
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
