CrossFit Salt De Terre – CrossFit
Metcon (No Measure)
Perform 5 Sets in 15 Minutes of . . .
6 Single Arm Seated Dumbbell Presses (Each Arm)
6 Single Arm Dumbbell Rows at 31×1 Tempo (Each Arm)
6 Bulgarian Split Squats (Each Leg)
Hold dumbbells in farmers carry position for split squats. Build in weight on all exercises.
Metcon (AMRAP – Reps)
20 Min Alternating EMOM
Perform 45 Sec Work, 15 Sec Rest at Each Station
Station 1: Cal Bike
Station 2: Double Unders
Station 3: Med Ball Sit-ups (14/10)
Station 4: Russian Kettlebell Swings (70/53)
Station 5: Rest
Score is TOTAL number of reps/cals across all exercises. Grab a board for this one!!
Hip, Quad, and Shoulder Warm-Up (No Measure)
Grab an ab mat, light kettle bell, and a box if you have very tight quads.
20 Seconds Butt Kicks
20 Seconds High Knees
20 Seconds Perfect Stretch
20 Seconds Side Lunges, Alternating
20 Sec Samson Stretch
20 Sec Hip Circles
20 Seconds Couch Stretch, Low (Right)
20 Seconds Couch Stretch, Sit Tall (Right)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Right)
20 Seconds Couch Stretch, Low (Left)
20 Seconds Couch Stretch, Sit Tall (Left)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Left)
*** If you only feel couch stretches in your quads, grab a box and perform like this: https://youtu.be/ZAt7KE4AUNo. It will help target your hip flexors.
Now grab a kettlebell and begin to warm-up arms . . .
10 Hanging Shoulder Rotations (lean over,let kb pull your arm straight, expanding your lat, keep wrist pointed away from you) (Right)
10 Hanging Shoulder Rotations (Left)
10 Russian Kettle Bell Swings
10 Single Arm Russian Kettle Bell Swings (Right)
10 Single Arm Russian Kettle Bell Swings (Left)
10 American Kettle Bell Swings
10 Kettle Bell Halos (Clockwise) (https://youtu.be/wJcmanVh5EE)
10 Kettle Bell Halos (Counter-Clockwise)
10 Push Presses with Shoulder Rotation (twist wrist out then in) (Right)
10 Push Presses with Shoulder Rotation (Left)