CrossFit Salt De Terre – CrossFit
Front Squat (5-5-5-5-5-5-5-5)
50% x 5
60% x 5
70% x 5
75% x 5 x 5
Take 20 min on this. Rest 60 seconds between warm-up sets and up to 2 min between working sets.
For Time . . .
Toes To Bar
Hang to Overhead (75/55)
Alt Box Step-Ups (50/35) (24/20) *One Dumbbell
18 Min Cap.
Hold dumbbell in front rack position for step-ups.
Front Squat Warm-Up (No Measure)
Grab a box and perform . . .
20 Air Squats
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!