CrossFit – Wed, Oct 4

CrossFit Templum – CrossFit

Warm Up

3 sets:

:20 walking lunge steps

:10 hollow hold

:20 bear crawl

:10 superman hold

– Rest :05-:10 between movements.

Specific Warm Up

Handstand Walk Practice & Drills 12mins

KB Swing Prep & Warm-up

Metcon

Metcon (Distance)

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max distance handstand walk (25 ft) segments
*Score total distance*

Skill

Metcon (Checkmark)

Accumulate:

30 Turkish get-ups

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Weight)

EMOM 12:

2 hang power snatches
– Increase the loading across as many sets as possible.

– Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into the receiving position.

– Go lighter if needed to maintain sound mechanics and work technique.

Cool Down

1-2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

1:00 thoracic roll