CrossFit Templum – CrossFit
Warm-up
2 sets:
10 PVC pass-throughs
10 PVC good mornings
5 PVC overhead squats to above parallel
10 alternating box step-ups
5 box jumps
Specific Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skill & Strength
Power Snatch (EMOM 15: 1 Power snatch)
*add load every 3rd set
Metcon
Metcon (Time)
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
Intermediate: 65/95
Beginner: 35/45; 16/20in
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (10-8-8-6-6)
– Welcome to week four in our Strength II back squat cycle; this is a de-load week.
– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– Next week, we take a break from a structured cycle and then return on the week of September 9.
