CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (5-5-5-3-2-5-3-2)
50% x 5
60% x 5
70% x 5
75% x 3
80% x 2
70% x 5
75% x 3
80% x 2
Take 15 min on this.
Metcon (Time)
For Total Time . . .
1000 M Row (or 45 Cal Bike or 300 Speed Steps)
50 Wallballs (20/14)
30 Hang Power Cleans (135/95)
(Rest 2 Minutes)
750 M Row (or 35 Cal Bike or 200 Speed Steps)
40 Wall Balls
15 Hang Power Cleans (155/105)
(Rest 2 Minutes)
500 M Row (Or 25 Cal Bike or 100 Speed Steps)
30 Wall Balls
5 Hang Power Cleans (185/125)
25 Min Cap
L1: Light Wallball, Light Barbell
L2: 14/10, All Cleans at 115/95
L3: Rx
L4: 155/105, 185/125, 205/135
Metcon
Warm-up
Back Squat Warm-up (No Measure)
450 M Run
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
https://www.youtube.com/watch?v=2v4BFOQ58F8
(hold for 20-30 sec per pose, per side)
3 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Then, grab barbell and perform . . .
10 Good Mornings
10 Kang Squats
10 Back Squats
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