CrossFit Salt De Terre – CrossFit
3 Sets in 15 Min
1 Minute Weighted Plank Hold
15 Deficit Push-Ups (45/25) * chest goes all the way to deck
10 Supinated Grip Barbell Rows (palms up)
Supinated Grip Barbell Rows: https://www.youtube.com/watch?v=4uXJgWGZsqc
*** Build in weight on the rows.
Metcon (AMRAP – Rounds and Reps)
20 Min Partner AMRAP
Alternate Full Rounds . . .
10 Ground to Overheads (95/65)
12 Reverse Lunges (bar in front rack)
L1 and 2 – Lighter barbell
L4: 115/75 (but you need to be able to do all 10/12 in a row)
Score is total rounds + reps performed by partner 1 + partner 2.
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head