CrossFit Salt De Terre – CrossFit
Weightlifting
Clean + Below Knee Clean + Jerk (1-1-1-1-1-1-1-1-1)
Take bar from ground and perform a squat clean then lower to just below knee cap (as if you’ve just done a lift off) and perform a second squat clean, then perform a split jerk.
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
Take % off clean or clean and jerk. Take 20 min on this.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
This is a teal shirt challenge WOD 😉
Males must complete sub 3:00, females sub 3:30.
Modify weight according to your skill level. This should not take any more than 6-7 min.
8 Min Cap (we need time for the ab work below, which we will start as soon as the last person is finished).
Tabata Abs (No Measure)
Set 1
Flutter Kicks
Toe Touches
Alternate between exercises to perform 8 sets of 20 sec on, 10 sec off or 4 sets of each.
Rest 1 Min
Set 2
Russian Twists
Bicycle Kicks
Alternate between the two movements to perform 8 sets of 20 sec on, 10 sec off or 4 sets on each side.
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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