CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP:
3 Sets:
20 Single Unders // Focus on elbows in and that the wrists are spinning more than the arms.
10 PVC Pass Throughs // Arms stay straight and the athletes push up
up hard on the PVC.
10 Muscle Snatch // Focus on maintain a visible lumbar curve in the
setup.
.
SNATCH PROGRESSION:
3 sets 5 reps each
1) Hang Power Snatch // Focus full hip extension before landing
2) Power Snatch // Keeping the bar in contact with the legs and close to the body
3) Power Snatch // Punching hard overhead and pausing in the landing before standing
4) Power Snatch // Opening the hips before pulling with the arms
.
SNATCH & CLEAN PREP:
1 Set x 5 Reps – Power Snatch
1 Set x 5 Reps – Power Clean
.
Strength
Metcon (Weight)
10:00mins Clock For Load:
Build to a heavy clean deadlift
to mid-thigh + hang power
clean
Workout
Warm-up (No Measure)
MOVEMENT PREP
1 Set
2 Unbroken Power Snatch (Workout Weight)
4 Unbroken Power Clean (Workout Weight)
.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min:
2 Power Snatches (155/105#)
4 Power Cleans
60 Double Unders
INTERMEDIATE: 115/75#
:60 Double under practice
BEGINNER: 75/55#
60 Single unders
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Couch Stretch / Side
:30 Calf Stretch / Side
:30 ATY Drill (no weight)
