CrossFit Salt De Terre – CrossFit
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
Take 15 min on this.
Partner WOD, For Time . . .
Max Effort 500 M Row (each)
Then . . .
3 Rounds for Time of . . .
600 M Run (together)
60 Jumping Lunges (alt every 10)
20 Burpee Bar Muscle-Ups (I go, You go)
25 Minute Cap.
L1: Burpee Jumping Pull Ups
L2: Burpee Jumping CTB Pull Ups
L3: Asst Bar MU
*** Row is included in 25 min.
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