CrossFit Templum – CrossFit
Warm-Up
2 sets:
30 jumping jacks
10 overhead squats
30 jumping jacks
10 snatch balances
30 jumping jacks
Specific Warm-up
PROGRESSION FOCUS
Setup Heels down, shoulders in front of the bar, visible lumbar arch.
Deadlift to mid-thigh “Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.”
Deadlift-shrug “Squeeze your glutes with straight arms and THEN shrug.”
Muscle snatch “Squeeze your glutes with a straight arm and THEN pull and punch overhead.”
Overhead squat “Press the bar up as the hips pull back and down towards the heels.”
Hang squat snatch “Jump and land in the bottom of the squat.”
Snatch “Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.”
Strength
Snatch (EMOM 20:
1 snatch)
Intermediate: Same
Beginner: 2 Power Snatches
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
