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6/8/2018

7
Jun

6/8/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter run

20 yd bear crawl

20 yd samson lunge

20 Jump squats

:30 PVC Pass throughs

:30 Warrior Squat (ea side)

:30 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)

Power Snatch: Pull Chest Up

2 Snatch Grip Deadlifts

2 Hang Snatch High Pulls

2 Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

*Build to workout weight*

Rope Climbs: Clamp-Stand-Reach

Rope Climb Movement Prep

3 Foot Locks

2 Foot Lock + Stand + Reach

1 Rope Climb

Metcon

Roped In (Time)

For Time:

50/35 Cal Row

800 meter run

30 Power Snatches 115/80

800 meter run

5 Rope climbs
Scaling for rope climb:

10 Seated rope pulls

10 Half Climbs

25 Ring rows

25 Pullups

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