CrossFit Salt De Terre – CrossFit
Weightlifting
Single Leg Deadlift (10-10-10-10-10)
Pick up bar using traditional deadlift stance. Once bar is at hips, lift one leg and lean to lower bar below knee or till torso is parallel to the floor.
Perform 5 sets of 10/leg, building. After each set, perform 10 reverse lunges with bar in front rack position, then rest 90 seconds.
15 min cap.
Metcon
“Broomstick” Mile (Time)
For Time . . .
25 Back Squats (45/35)
25 Front Squats
25 Overhead Squats
450 M Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
450 M Run
50 Hang Cleans
450 M Run
50 Snatches
450 M Run
Perform all movements except the run with a an empty barbell, your broomstick 😉
Score is the time on the clock when the last run is completed.
24 Min Cap.
Warm-up
7 Series Barbell Warm-Up (No Measure)
450 M Run, then . . .
7 Series (modified with 9 movements)
Have athletes grab a barbell and perform . . .
7 RDLs
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.
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