CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (10-8-6-4-2-2-2-2-2-2-2-2-2)
60% x 10
70% x 8
80% x 6
85% x 4
90% x 2 (9 sets)
Take 25 min on this. Weight should be miiiiighty heavy!!
Metcon
Metcon (AMRAP – Rounds)
15 Min Alt EMOM
Minute 1: 30 Double Unders
Minute 2: 18 Wallballs (20/14)
Minute 3: 5 STRICT Ring Dips
L1: 45 sec of Singles, Light Wallball, Push-ups
L2:45 sec of DU Attempts, 14/10, Asst Dips on Horns
L3: Rx
L4: 50 DU, 30/20, 4/2 Ring Muscle Ups
Score is total number of successful rounds/minutes.
Warm-up
Squat and Lunge Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor or Box (sit but back to heel) (20 sec per side)
10 Tuck Jumps or Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Floor or Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges OR Split Squats per leg (set up in lunge, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, if performing front squats, get a bar in a rack and perform . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!
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