Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
2 sets:
:20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
Specific Warm-up
:30 overhead hold Active shoulders: “Pull the ribs down, squeeze the stomach, and push up into the bar.”
3-5 overhead squat initiations Line of action:
“Pull the hips back, wiggle the toes, and push the knees out.
3-5 overhead squats to above parallel Active shoulders:
“Hold the hips just above parallel and push up through the shoulders.”
5-8 overhead squats Squat depth: “Wiggle the toes in the bottom and then press the chest up to the ceiling.”
3-4 sets:
3 overhead squats (building)
– Rest 1:00 between sets.
Strength
Overhead Squat (3-3-3-3-3-3-3)
For load and best set
Metcon (Weight)
Score total load
Finisher
Snatch Grip Bent Over Row (3 sets for load:
10 snatch-grip bent over rows)
Work Your Weakness (Strength;Skill;Stamina)
Power Clean (5 sets for load: 2 power cleans )
– Lift once every 3:00.
– Increase load across as many sets as possible.
– Begin the first set around 70-75% of your 1-rep-max power clean.
– Rest with your remaining time in the 3:00 interval.
