CrossFit Salt De Terre – CrossFit
Weightlifting
Shoulder Press (8-8-8-8-8)
Using Dumbbells. Perform 5 sets of 6-8 (preferably 8) all at the same weight.
Immediately after each set, without putting dumbbells down, perform a max effort set of push presses.
Rest 90 sec to 2 min between sets. Take 15-20 min on this.
Metcon
Metcon (6 Rounds for time)
Every 3 Minutes for 9 Minutes . . .
12 Squat Tuck Jumps
9 Double Dumbbell Front Squats (50/35)
6 Renegade Rows
Rest 2 Min
Then . . .
Every 3 Minutes for 9 Minutes . . .
200 M Sprint
10 Russian Kettlebell Swings (53/35)
5 Kettlebell Snatches (per arm)
Record times per round as score for a total of 6 times.
Warm-up
Push Warm-Up (No Measure)
Have athletes grab a light-weight dumbbell, then . . .
10 Split Jerks (opposite hand, opposite foot)
10 Presses in Active Lunge Position
10 Knee Touches (dumbbell over head)
Repeat on side 2
Then, perform a few wrist stretches and warm-up athletes’ front rack position.
YMCAs – 10/movement
10 Big Arm Circles
10 Push-Ups
10 Divebomber Push-Ups
20 Sec Shoulder Stretch on Floor (per side)
10 Side Plank Thread the Needles (per side)
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