CrossFit Salt De Terre – CrossFit
Back Squat (7-7-7-7-7-7-7-7-7)
50% x 3
60% x 3
70% x 3 x 7
After 7 sets, perform 2 max effort sets of unbroken back squats at the 70% weight. Record best set and make sure to note the weight you used in the comments. USE THE CORRECT % (what is in Wodify) for this.
Metcon (AMRAP – Rounds)
Every 2 Minutes Perform . . .
8 Calorie Row (or 8/6 Cal Bike)
8 Wallballs (20/14)
8 Burpees Over Rower OR Bar
Perform “Death By” style so continue the workout until you can’t complete the work in the 2 minutes.
20 min/10 rd cap. Record total rounds as score.
Back Squat Warm-up (No Measure)
450 M Run
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
(hold for 20-30 sec per pose, per side)
3 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Then, grab barbell and perform . . .
10 Good Mornings
10 Kang Squats
10 Back Squats