Announcements
Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs
Battle of the Box June 24th Battle of the Box 2023
CrossFit Templum – CrossFit
Warm-Up
2 sets:
:30 PVC good mornings
:30 PVC overhead lunges
:30 PVC pass throughs
:30 jump rope
– Rest :10-:15 between movements.
1 set:
10 alternating scorpion stretches
10 PVC overhead squats
10 scap pull-ups
10 PVC overhead squats
– Hold the bottom of each squat for :01.
Specific Warm-up
PROGRESSION & FOCUS
5 deadlifts to mid-thigh
Knees gently pull back as the bar and chest rise together.
5 deadlift-shrugs
Squeeze the glutes/drive through the heels, and THEN shrug.
5 muscle snatches
Drive through the heels with straight legs, pull the elbows high and outside, and then punch the bar overhead.
5 hang power snatches
Jump hard and land with the arms already locked out overhead.
5 power snatches
Keep the bar close to the body, jump hard, and land with the arms locked out overhead.
SNATCH CYCLING
PROGRESSION & FOCUS
3 negatives to the hip
Lower to the nose, pause, and then DROP to the hip.
3-5 negatives to the mid-thigh
Lower to the nose, pause, then drop and brush the bar past the hips straight to the mid-thigh.
3-5 top-to-top hang power snatches
Cue, “Go” to have athletes lower the elbows and slide the bar straight to the thighs and directly into a snatch without stopping at the hips.
3-5 top-to-top power snatches
Keep the chest up and eyes forward as the bar slides down the thighs and shins to the setup position.
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Intermediate: 45/55
Beginner: 50 rep 35/45
Cool Down
1 set:
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back
