CrossFit Templum – CrossFit
Warm-up
2 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 Sots press
– Rest :10
Specific Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
Snatch (5-5-3-3-1-1-1)
Skill & Strength
Snatch Pull (5set of 3 snatch pulls
– At or slightly above max snatch weight)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
5 rounds for time:
24/30-calorie bike
– Rest 2:00 between rounds.
– Rounds in 2:30 or less. Advanced athletes push for sub-2:00.
– Use any available bike.
– Push as hard as possible on each round vs. pacing.
– If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the heavy feeling in your legs.
