CrossFit Salt De Terre – CrossFit
Perform 5 Sets in 15 Minutes of. . .
6 Single Arm, Seated Strict Press with Dumbbell (per arm, building))
6 Split Squats with Dumbbell in Front Rack (per leg, building)
20 Single Arm Dumbbell Sit-Ups
Record dumbbell weight for presses.
Metcon (AMRAP – Reps)
For 30 Min, Alternating Stations
Station 1) 30 Sec Max Dumbbell Thrusters (35/25) ** Use kbs if we run out of dumbbells
Station 2) 30 Sec Rest
Station 3) 30 Sec Max Double Unders
Station 4) 30 Sec Rest
Station 5) 30 Sec Max Air Squats
Station 6) 30 Sec Rest
Score is total number of thrusters + double unders+ squats across all sets.
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