Announcements
June Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
2 sets:
20 jumping jacks
10 med-ball front squats
50-ft med-ball overhead carry
10 med-ball push presses to target
50-ft med-ball overhead carry
10 wall-ball shots
Specific Warm-up
LOW HANG SQUAT SNATCH
Snatch deadlift from just below the knee
“Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.”
Snatch deadlift from just below the knee + shrug
“Squeeze your glutes with straight arms and THEN shrug.”
Muscle snatch from just below the knee
“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 from mid-thigh
“Jump and land in the bottom of the squat.”
Low hang squat snatch
“Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.”
Skill
Overhead Squat (On a 6:00 clock:
Build to a heavy set of 5 overhead squats)
*From the floor*
Metcon
Metcon (Time)
3 rounds for time:
30 wall-ball shots (14/20 lb)(9/10 ft)
30 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
Intermediate: 20 Wall balls
Beginner: 20 Wall Balls 10/14# & 15 low hang power snatch 15/35# or PVC
Cool Down
1 set:
1:30 couch stretch/leg
