CrossFit Salt De Terre – CrossFit
Overhead Squat (5-5-5-5-5-5)
Build to a heavy set of 5 reps, across 6 sets. Take 60-90 seconds between sets.
3 Rounds For Time . . .
300 M Run
6 Double Dumbbell Burpee Deadlifts (50/35)
15 Double Dumbbell Front Squats
30 Toes to Bar
15 Clusters (95/65)
6 Snatches (95/65)
24 Min Cap.
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