CrossFit Salt De Terre – CrossFit
Clean Grip Deadlift with Pauses (2-2-2-2-2-2-2-2-2-2)
Using clean grip, lift bar to below knee and pause 2 sec, then lift above knee and pause another 2 sec, then lift to power position (hip crease) and pause a final 2 sec. Stand to full hip extension, then lower to floor without pauses.
Build to a heavy set of 2 in 10 or so sets. Take 15-20 min on this.
Demo Vid: https://www.youtube.com/watch?v=HkyHeRgPBOc *** Don’t drop it like this guy, follow the same bar path back to the floor.
10 Rounds for Time . . .
50 Double Unders or Speed Steps
10 Plank Twists with Dumbbells
15 Tuck Sit-Ups
25 Min Cap.
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Kettle Bell and perform 2 Rounds of . . .
5 Jefferson Curls
5 Russian Swings
5 American Swings
5 Windmills (per arm)
Put kettlebell down, and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Toe Touch + Reach