CrossFit Salt De Terre – CrossFit
Lift Off + Knee Passage + Power Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Perform lift off and pause 2 secs, then rise to above knees and pause 2 secs, then lower to ground and perform a power snatch, then stand up and perform an overhead squat.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1 (3 sets)
Take % off snatch. Take 25 min on this.
Clean up bar completely before metcon.
For Time . . .
55 Strict HSPU
200’ Handstand Walk (up and down rig = 50 feet)
10 Min Cap.
L1: 55 Seated DB Press (AHAP) then 50 Shoulder Taps (R +L = 1)- https://www.youtube.com/watch?v=wcKyqAMqueQ)
L2: 4″ Plate Asst Strict HSPU then 10 Pike Box Around The Worlds
L3: 55 Kipping HSPU then 50 Shoulder Taps (R + L = 1) (in HSPU Position) – https://www.youtube.com/watch?v=r8WwpGQlq7U
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up or OHS warm up depending on day. For OHS . . .
5 Behind Neck Presses
5 Back Squats
5 Sots Presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
5 Overhead Squats
5 Behind Neck Split Jerks
5 Overhead Squats