CrossFit Salt De Terre – CrossFit
Weightlifting
Power Snatch + Snatch Balance + Overhead Squat (3-3-2-2-1-1-1-1)
Take bar from ground and perform a power snatch, then lower on back and perform a snatch balance, then stand up and perform an overhead squat.
50% x 3
55% x 3
60% x 2
65% x 2
70% x 1
75% x 1 x 3
Take 15 min on this. Take % off snatch.
Metcon
Metcon (Time)
5 Rounds For Time . . .
10 Double Dumbbell (or Kettlebell) Power Cleans (50/35)
10 Handstand Push-Ups
If time remains before time cap…
Max Shoulder Taps
12 Min Cap.
Sub for Handstand Push-Ups is Pike Push-Ups.
Accessory Work
Metcon (AMRAP – Reps)
Following workout, perform 4 Rounds of . . .
30 Seconds Plank Kicks
30 Seconds Rest
30 Seconds Plank Walk-Outs
30 Seconds Rest
Record total reps as score.
Warm-up
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.
Leave a Reply