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CrossFit Templum – CrossFit

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Warm-up (No Measure)

2min Row or Bike (easy pace)

:30 sec each movement:


Samson Lunge

Air Squats

Push-up to Down Dog

PVC Pass throughs

Warrior Squat Hold

PVC Overhead Squats

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)

3 Snatch Grip Push Jerks (Back Rack)

3 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

2 Overhead Squats

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Power for those who aren’t squat snatching)
A locked elbow and an active shoulder keeps the upper body stable and allows the legs to do most of the work. Throughout the whole motion, athletes can reach their arms as long as possible towards the ceiling. No matter if they are squatting down or standing up, their arms are always pressing up on the bar. This will help reduce inactive shoulders or soft elbows.


Overhead Squat (Find a heavy double (from rack))

Athletes will group up based on height and share a rack for their overhead squats. The bar will be taken from the back rack to either be push pressed or push jerked overhead. As a general rule of thumb, we want to avoid bringing the bar back down behind the neck when finished with the set. Athletes can drop from the top and re-rack the bar with their partners.

Movement Prep and Coaching

Warm-up (No Measure)

10 Scap Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups
Different elbows positions can be appropriate for different types of pull-ups. In the chin over bar pull-ups, the elbows can be pointed more down. In the chest to bar pull-ups, which requires a greater range of motion and chest contact, pulling the elbows back makes for better execution. Rather than using the lower body to throw the chest at the bar, athletes are able to maintain rhythm and use the elbows to guide the chest to the bar.


TKO (Time)

For Time:

35/25 Cal Assault Bike

27 Pull-ups

21 Power Snatches 95/65

15 Overhead Squats 95/65

9 Squat Snatches 95/65

RX+ 115/80 and CTB Pullups
*If you are not going to OHS or Squat Snatch, then replace with Front Squat and Squat Cleans.

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