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CrossFit Templum – CrossFit
General Warm-up (No Measure)
1 set:
2:00 jog, row, bike, or ski
15 PVC pass-throughs
15 PVC sumo stance good mornings
5 elbow-to-insteps/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
Skill Work (No Measure)
Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull
250222 (Time)
– RX –
For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
– INTERMEDIATE –
For time:
50 hang power snatches (55/75 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
– BEGINNER –
For time:
25 hang power snatches (35/45 lb)
25 push presses
25 sumo deadlift high pulls
25 front squats
– MASTERS 55+ –
For time:
50 hang power snatches (45/65 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
50 single-arm DB hang power snatches(35/50 lb)
50 single-arm DB push presses
50 single-arm DB sumo deadlift high pulls
50 single-arm DB front squats
– Switch arms as needed.
