Announcements
** Join our 6 week challenge starting Wed. Oct. 11th. **
CrossFit Templum – CrossFit
Warm Up
Partners run together with the medicine-ball. Switch who holds the ball at the 50-m mark
1 set:
100-m run
5 inchworms + 1 push-up/rep
100-m run
10 up-downs
100-m run
3 slow burpees
– Rest :10.
4 moderate burpees
– Rest :10.
5 fast burpees
Specific Warm-up
POWER SNATCH
:20 setup hold
Hands wide, feet under the hips, heels on the ground, back arched, and shoulders in front of the bar.
3-5 hang power snatches
JUMP the bar up overhead.
3-5 hang power snatches
Jump with a STRAIGHT ARM, then shrug and punch the bar overhead.
8-10 power snatches
Pull the knees back and graze the bar up the thighs before jumping the bar overhead.
BUILD UP
3-4 sets:
2 touch-and go power snatches
1 power snatch
– Rest 1:00 between sets.
Metcon
Metcon (Time)
3 rounds for time:
800-m run with a medicine ball (14/20 lb)
24 power snatches (105/155 lb)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.
Intermediate: 10/14# ball & 75/115#
Beginner: 400m run, 6#/10# ball 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
– Use a load for both the hip extensions and the reverse lunges that allow for unbroken sets. Start lighter and increase loading across all four sets.
Cool Down
Accumulate:
1:00 lacrosse ball foot roll/foot
