CrossFit Templum – CrossFit
Warm-up
2 sets:
5 inchworm to push-up + down dog
10 PVC pass-throughs
5 inchworm to push-up + down dog
10 PVC around-the-worlds
5 inchworm to push-up + down dog
10 PVC snatch grip behind-the-neck presses
Specific Warm-up
Hang Snatch Prep:
7 high hang shrugs
7 hang muscle snatches
7 snatch drops
7 hang power snatches
3 sets:
3 hang power snatches
– Rest :60-:90 between sets.
– Build to 40-45% of your best power snatch, or a weight that feels moderately light.
Strength
Hang Power Snatch (10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows)
Finisher
Metcon (Checkmark)
8 sets:
:20 plank
:10 rest
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.
– Sandbag carry in 2-3 sets.
– Overhead carries in 1-2 sets.
– Use a moderate load that allows you to walk casually but feels challenging toward the end.
– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
– Take longer rests during this piece as needed. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
– Sandbag carry modifications: Load, double-kettlebell front-rack carry, farmers carry
– Dumbbell overhead carry modifications: Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry
