CrossFit Templum – CrossFit
()
Warm-up
Warm-up (No Measure)
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating spiderman stretch
10 squat therapy reps
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 Paused PVC overhead squats
1 set:
5 PVC snatch grip cuban press
10 PVC pass through
10 alternating PVC pass through
10 alternating spiderman stretch
10 paused open palms PVC overhead squat
Specific Warm-up
Warm-up (No Measure)
Snatch Progressions:
Snatch Dead
Deadlift to midthigh
Deadlift to shrug
Muscle Snatch
Overhead Squat
Power Snatch + Overhead Squat
Squat Snatch
T2B warm-up:
1 set:
10 Kip swings
-rest
5 knee raises
– rest
5 knees-to-elbows
-rest
5 toes-to-bars
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)
Intermediate:
Knee to armpits
35/45, 55/75, 65/95
Beginner:
Knee to 90
Power Snatch, OHS, then Power Snatch to Overhead squat
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
