CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
With a Partner, Perform 2 Rounds for Time . . .
30 Wallballs (30/20)
25 Deadlifts (185/125)
20 Bar Over Burpees
15 Bar Muscle-Ups
20 Bar Over Burpees
25 Deadlifts
30 Wallballs
Partition reps as desired.
24 Min Cap.
Sub for Bar Muscle-Ups is 2:1 Strict Pull-Ups + 2:1 Push-Ups.
Weightlifting
Deadlift (2-2-2-2-2-2-2-2-2-2)
Take 20 min to build to a heavy set of 2. Aim to end at 90% ans start at 40% or so.
Warm-up
General Warm-Up 3 (with wallball) (No Measure)
Have Athletes grab a wallball and send them on a 450 M loop, when they return . . .
20 Twists (like a washer-machine)
10 Figure Eights
10 Triceps Extensions
10 Tipping Birds (tap ball to toe, lift back leg, per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)
Then move on to specific warm-up . . .
Give athletes a few minutes to further warm-up shoulders and technique for bar muscle-ups and pull-ups.
Leave a Reply