Announcements
April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
1 set:
10 alternating Spiderman stretches
10 inch worms
10 air squats
1 set:
10 squat therapy reps (against the wall)
10 hand-release push-ups
10 alternating Scorpion stretches
1 set:
3-5 wall walks (partial range of motion)
10 squat therapy reps (against the wall)
3 wall walks (full range of motion
Specific Warm-up
PROGRESSION & FOCUS
Set-upH
eels down, shoulders in front of the bar, visible lumbar arch.
5 deadlifts to mid-thigh
Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.”
5 deadlift-shrugs
“Squeeze your glutes with straight arms and THEN shrug.”
5 muscle snatches
“Squeeze your glutes with a straight arm and THEN pull and punch overhead.”
5 overhead squats
“Press the bar up as the hips pull back and down towards the heels.”
5 hang squat snatches
“Jump and land in the bottom of the squat.”
5 squat snatches
Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.”
Strength
Overhead Squat (4 sets for load:
3 overhead squats
– Build to your heaviest set.
*Score best set*)
Metcon
Metcon (Time)
For time:
10-8-6-4-2:
Squat snatches (115/165 lb) Rx+
– Perform 3 wall walks after each set.
Intermediate RX: 75/115#
Beginner: 35/45# & 2 partial wall walks
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
