CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
The big priority today is keeping the DB Snatches and Toes to Bar unbroken and avoiding the 10 Burpee penalty. Be smart about your pace on the DB Snatches. Keep the dumbbell moving, but don’t rush through the reps and spike your heart rate before getting to the rig. The sets of 30 Toes to Bar will be the biggest challenge for most athletes, so take some extra rest before jumping up and make sure you’re ready to finish all 30. Use the Burpees to Bar to settle into a steady pace and recover a bit before the next set of Snatches. Remember, a little extra rest before a set is much better than getting hit with 10 additional Burpees.
For Extra Work, keep it to recovery this week. Spend the 15:00 working on anything that needs attention and take advantage of the reduced volume before CHAD on 11/11.
WORKOUT (Time)
FOR TIME*
20 Unbroken Dumbbell Alt. Snatch (50/35)
30 Unbroken Toes to Bar
20 Unbroken Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Unbroken Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Unbroken Dumbbell Alt. Snatch (50/35)
30 Unbroken Toes to Bar
20 Unbroken Dumbbell Alt. Snatch (50/35)
(Score is Time)
KG: 22.5/15
*All sets of DB Snatch and T2B must be performed unbroken. This means the DB can never stop moving once reps start and for the T2B, the athlete must remain on the bar for all 30 reps. If you break the T2B or DB Snatch, stop and perform 10 Burpees to Bar before finishing the set.
EXTRA WORK | PART 1 (No Measure)
ON A 15:00 CLOCK
Foam Roll, Tissue Work, Stretch / Mobility
(No Measure)
NOTE – No additional extra sessions this week. We just completed 8 weeks of training since our last ‘lower volume’ week and will be hitting it hard next week with CHAD on 11/11.
EXTRA WORK | PART 2 (No Measure)
NOTE – No additional extra sessions this week. We just completed 8 weeks of training since our last ‘lower volume’ week and will be hitting it hard next week with CHAD on 11/11.
