CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
With a Partner, Alternate Stations till you Each Perform . .
21-18-15-12-9
Dumbbell Squat Cleans (50/35)
42-36-30-24-18
Calorie Row
25 Min Cap.
Weightlifting
Clean (1-1-1-1-1-1-1-1-1-1)
Take 5 min to build to your 75% clean.
50% x 3
60% x 3
70% x 3
75% x 1
Then, we will perform a 10 min EMOM of 1 rep every minute at 75%.
Warm-up
Booty Band/Hip Circles Warm-Up (No Measure)
Have athletes grab a hip circle and place above knees, colored side in. Have them start by the rig and . . .
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 2 x)
Knee Up and Out, forward and backward
10 Squats
Lower band to ankles
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 1x)
Toes out, legs straight/lock knees, squeeze glutes, forward and backwards walking mostly on heels
Toes in, legs straight/lock knees, squeeze glutes, almost roll to outside of foot, forward and backwards walking mostly on heels
Time permitting, have athletes find a spot on the floor, put band back above knees, lay on side
With knees and ankles stacked, perform 10 clam shells, squeezing at top, per side
Roll onto back, perform 10 glute bridges
Then, perform 10 single leg glute bridges, pause at top to make harder
This warm-up is great for squat or deadlift days. If performing on a front squat day, be sure to give athletes a few front rack stretches/warm-ups in addition.
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