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Youth Speed Strength & Agility Camp July 10-20th Register Now
CrossFit Templum – CrossFit
Warm-Up
On a 6:00 clock:
After athletes finish the third round they go cycle back through the 3 rounds until the clock hits 6:00.
Round 1:
Partner 1: 100-m jog
Partner 2: PVC overhead alternating lunges
Round 2:
Partner 1: 50-m side shuffle each direction
Partner 2: alternating lateral lunges
Round 3:
Partner 1: 100-m run backwards
Partner 2: hang squat snatch
Specific Warm Up
Complex Prep:
PROGRESSION & FOCUS
Muscle Snatch
Keep the bar close and punch hard overhead.
Power snatch
Open hips fully before arms bend.
Overhead squat
Press up hard on the bar and keep the bar over the center of the foot.
Strength
Metcon (Weight)
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Intermediate: 45/65#
Beginner: 3 rds with PVC or empty barbell
Cool Down
2 rounds:
1:00 calf roll
1:00 quad smash
