CrossFit Salt De Terre – CrossFit
Weightlifting
Clean and Jerk (3-3-3-1-1-1-1-1)
Build up to 80% in 10 min. Choose your destiny/rep scheme, this is just to get ya warm for the workout.
Metcon
Warm-up
Metcon (Time)
For Time . .
30 Box Step-Ups (24/20)
15 Clean & Jerks (95/65) or 45%
30 Box Step-Ups (24/20)
15 Clean & Jerks (135/95) or 50%
30 Box Step-Ups (24/20)
10 Clean & Jerks (185/125) or 60%
30 Box Step-Ups (24/20)
10 Clean & Jerks (225/155) or 70%
30 Box Step-Ups (24/20)
5 Clean & Jerk (275/185) or 80%
30 Box Step-Ups (24/20)
5 Clean & Jerks (315/205) or 90%
30 Min Cap.
L1: 75/55 All Rounds
L2: Start at 75/55, add 10/5# or as you feel
L3: Rx
L4: Rx
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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