CrossFit Salt De Terre – CrossFit
Cajun Squats (3-3-3-3-3-3)
Take 6-8 sets to Build to a heavy Front Squat triple. Once you’ve reached out max weight, perform 2 sets of 5 Back Squats at that weight.
Taek 15 min on this.
5 Rounds for time of:
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Run the 450 loop for the first 4 rounds then 200 m in the last round so you get the right distance.
30 Min Cap.
Front Squat Warm-Up (No Measure)
Grab a box and perform . . .
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Box (20 sec per side)
10 Box Jumps
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
10 Narrow Stance Squats
10 Jumping Air Squats
Then, get a bar in a rack and perform . .
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!