CrossFit Salt De Terre – CrossFit
Snatch Lift-Off + Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Lift off (floor to knee cap) in snatch grip, then full snatch then stand up and perform another overhead squat.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
80% x 1
85% x 1
Take 15 min on this. Take % off snatch.
4 Rounds For Time . . .
24 Double Dumbbell RDLs (50/35)
12 Toes to Bar
8 Devils Press (50/35)
6/3 Bar Muscle Ups
20 Minute Cap.
L1: Light DBs, V-Ups, Asst Strict Pullups
L2: 35/20, Hanging Knee Raises, Burpee Jumping CTB
L3: Jumping BMU
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Sotz Presses
10 Overhead Squats with Palms Open
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.