CrossFit Salt De Terre – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
24 Jumping Lunges
18 Squat Presses (25/15)
12 Deficit Push-Ups (45/25)
6 Power Cleans (135/95)
Deficit Push-Ups : https://www.youtube.com/watch?v=KadL9HpmWSg
Squat Presses: https://www.youtube.com/watch?v=RoCk2e_1zhg (use dumbbell, plate, or kettlebell)
Record total rounds + reps as score.
Power Clean (1-1-1-1-1-1-1-1-1-1)
After workout, take 15 min to build up in weight and find a heavy single on your power clean.
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head