CrossFit Salt De Terre – CrossFit
Weighted Step-ups (10-10-10-10-10)
Hold kettlebell in front rack position. Immediately after each set, perform 20 Skater Squats.
Rest 60 seconds after each set.
Record weight used as score.
Filthy Fifty – COVID Variation
For Time . . .
50 Box Jumps (24/20)
50 Kettlebell Swings (53/35)
50 Forward Lunges
50 Crunchy Frogs
50 Single Arm Kettlebell Push-Presses (53/35)
50 Wall Ball Shots (20/14)
50 Double Unders
25 Min Cap.
Sub for pull-ups is jumping pull-ups.
Front Squat Warm-Up (No Measure)
Have athletes grab a medium weight kettle-bell or dumbbell, then perform . . .
20 Goblet Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor (lunge then shift back with leg straight)
10 Fire Hydrants (per leg)
Pigeon Stretch (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges per leg (set up in lunge, hold kettlebell in hand of non working leg, lower knee to ground then lift to top of lunge)
10 Sumo Squats (really wide, hold kettlebell in deadlift position, do not lean forward)
10 Goblet Squats, jumping
Then, put kettlebell away and get a bar in a rack, have athletes . . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!