CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Set 1 | 3:00min
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 3:00min
:30 Bike (row or ski if necessary) (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs
Set 3 | 3:00min
:30 Bike (row or ski if necessary) (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees
Specific Warm-up
Warm-up (No Measure)
Progression // Focus 3-5 reps each:
1) Snatch Deadlift + Shrug // Setup
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width
4) Hang Power Snatch // Extend the hips before arm pull
5) Power Snatch // Extend the hips before arm pull
Strength
Snatch Pull + Hang Power Snatch (12min to build to heavy single)
Workout
Metcon (Time)
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
Intermediate: 75/55#
Beginner: 10/6 Cals & 45/35#
