CrossFit Templum – CrossFit
Warm-up
1 set:
10 PVC pass-throughs (wide grip)
20 alternating plank shoulder taps
5 elbow-to-instep/side
:30 counterbalance plate squats
– Hold the bottom of each squat for :02.
1 set:
10 PVC pass-throughs (moderate grip)
20 alternating plank shoulder taps
6 alternating Samson stretch lunges
:30 counterbalance plate squats
– Hold the bottom of each squat for :01.
1 set:
10 PVC pass-throughs (narrow grip)
20 alternating plank shoulder taps
5 inchworms
:30 counterbalance plate squats
– No pause at the bottom.
Specific Warm-up
Hang snatch and Overhead squat Prep
2 sets:
5 hang power snatches
5 overhead squats
– Complete all 10 reps unbroken.
– Rest 1:00-1:30 between sets.
Metcon
Metcon (Time)
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
Intermediate: 45/65#
Beginner: 35/45#
Strength
Hang Power Snatch (EMOM 8:
2 hang power snatch)
Build in load as mechanics allow
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
– Farmers carry modifications: dumbbell box step-ups.
– Sandbag hold modifications: load, dumbbell, or kettlebell front-rack hold.
