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CrossFit Templum – CrossFit

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Warm-up (No Measure)

:30 Sec Each Movement:

Easy Bike

Push-up to Down Dog

Medium Bike

Spiderman Crawl

Faster Bike

Samson Lunge

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


Warm-up (No Measure)

Childs Pose :60 sec

PVC Pass Throughs: :30sec

PVC OH Squats :30sec

Movement Prep and Coaching

Warm-up (No Measure)

Toes to Bar: Quick Feet

10 Scap Pull-ups

5 Kipping Swings

3 Knees to Chest

3 Toes to Bar
Maintaining tension is one of the most important aspects of the kip. A great example of tension not being maintained is when athletes have to double kip. This double kip is a result of a passive return of the legs after the toes hit the bar. Instead of letting gravity bring the legs down, have athletes return their knees back down to the chest and drive the feet down and back. This will put them into a tense arch position and help them maintain rhythm in their kip. It also reduces the amount of time having to hang from the bar in a grippy workout.

Warm-up (No Measure)

Hang Power Snatch:

Shoulder Back/ Hips and Hands

Find Hang Position

3 Knee to stands

3 Snatch Drops

3 High Hang Power Snatches

3 Hang Power Snatches

Build to workout weight


Meat Paws (Time)

4 Rounds:

15/12 Cal Assault Bike

15 Toes to Bar

9 Hang Power Snatch (95/65)
Sub out:

200 meter run or 15/12 Cal row if needed

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