CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (3-3-3-5-5-5-5-5)
45% x 3
55% x 3
65% x 3
75% x 5
75% x 5
75% x 5
75% x 5
75% x 5
Take 15 min on this.
Metcon
Metcon (Time)
For Time . . .
20 Toes to Bar
20 Power Cleans (135/95)
20 Pull-ups
20 Hang Power Cleans
20 Chest to Bar Pull-ups
20 Thrusters
20 Bar Muscle Ups
20 High Hang Squat Cleans
22 Min Cap.
Sub for pull-ups is ring rows , getting more and more parallel each set aka making them harder and harder. You can even end with an inverted set if you like, putting your feet up on a box.
Warm-up
Front Squat Warm-Up (No Measure)
Have athletes grab a medium weight kettle-bell and a box, then perform . . .
20 Goblet Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Box (leg up, lean forward, hold 20 sec)
10 Box Jumps, silent
Pigeon Stretch on box (hold 20 sec per side)
10 Box Jumps, silent
Turn box over, grab kettlebell, hold in hand on non-working leg and prop foot on box, then . . .
10 Split Squats per leg
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
10 Goblet Squats, jumping
Then, put kettlebell away and get a bar in a rack, have athletes . . .
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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