CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Front Squat + Jerk (1-1-1-1-1-1-1-1-1-1)
Take bar from floor and perform 1 power clean, 1 front squat, then 1 split jerk.
Take 15 min to build to 70 or 80% of your current 1RM clean and jerk. Rest 1-2 min between sets.
Metcon
Metcon (Time)
For Time . . .
15-12-9-12-15 Reps
Straight Leg Deadlifts (115/75)
Behind the Neck Press
Evil Wheels
22 Min Cap.
Warm-up
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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