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1/31/2019

30
Jan

1/31/2019

CrossFit Templum – CrossFit

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Overview

Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of the 10 minutes, athletes have the option to build in weight or stay at the same weight across. The focus in part one is moving well, but also moving some weight. We should get above what we plan on using within the workout. The workout weight is meant to be very light. Something that athletes could cycle for 25-30 repetitions unbroken when fresh. If athletes are on the fence or have any doubt in the back of their mind about weight selection, lighter is better today.

Warm-up

Warm-up (No Measure)

1 Minute

PVC Straight Legs Swings*

Active Samsons

45 Seconds

PVC Pass Throughs

Mountain Climbers

30 Seconds

PVC Overhead Squats

Walkouts

*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Movement Prep and Coaching

Warm-up (No Measure)

Establish Hand Width

Establish Strong Upper Back

3 Hip Hinges (Pockets to Knees)

3 High Hang Jump Shrugs (From The Pockets)

.

3 Hang Jump Shrugs (Going From Knees to Pockets)

3 Hang High Pulls

Each Rep Starting at Mid Shin

3 Jump Shrugs

3 High Pulls

3 Power Snatches

Weightlifting

Hang Power Snatch + Power Snatch (EMOM for 10mins)

Complex

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Ladies RX 55#

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