Announcements
CrossFit Open Register Now! games.crossfit.com
CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
2 sets:
:40 air squats
:20 rest
:40 sit-ups
:20 rest
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
Skill Work (8 Rounds for weight)
Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat
250218 (Time)
– RX –
For time:
100 AbMat sit-ups
50 overhead squats (105/155 lb)
– INTERMEDIATE –
For time:
100 AbMat sit-ups
50 overhead squats (75/115 lb)
– BEGINNER –
For time:
50 AbMat sit-ups
25 overhead squats (35/45 lb)
– MASTERS 55+ –
For time:
100 AbMat sit-ups
50 overhead squats (75/115 lb)
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 banded shoulder stretch/side
– AT-HOME – (Time)
For time:
100 AbMat sit-ups
75 single-arm DB overhead squats (35/50 lb)
