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4/24/2018

16
Apr

4/24/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 seconds each movement

Inchworms

Samson Lunge

Spiderman Crawl

Air Squats

Pushup to down dog

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

Mobility

Warm-up (No Measure)

PVC Pass throughs :30sec

Warrior Squat Hold :30sec each

PVC Overhead Squats :30sec

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Squat Snatch (Build to a heavy single)

Prior to going heavy:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

2 High Hang Squat Snatches

2 Hang Squat Snatches

2 Squat Snatches

Movement Prep and Coaching

Warm-up (No Measure)

10 Scap Pullup on Rings

5 Ring Kips

3 Strict Ring Pullups

1 Muscle up
Sub:

Jumping Ring Muscle ups

CTB Pullups

Pullups

Banded Pullups

Ring rows

Metcon

Ring of Fire (AMRAP – Reps)

9min AMRAP

1 Ring Muscle Up

1 Squat Snatch 135/95#

2 Ring Muscle Up

2 Squat Snatch

3,3; 4,4; 5,5; etc..
Scale: Jumping Ring Muscle ups

Ring of Fire (Pullup) (AMRAP – Reps)

9min AMRAP

1 Pullup

1 Squat Snatch 95/65

2 Pullups

2 Squat Snatch

3,3; 4,4; 5,5; etc..

RX+: 115/75 and CTB Pullups

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