CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (3-3-3-2-1-3-2-1)
55% x 3
65% x 3
75% x 3
80% x 2
85% x 1
75% x 3
80% x 2
85% x 1
Take 15 min on this.
Metcon
Metcon (Time)
For Time . . .
40 Burpee Box Jump Overs (24/20)
30 Strict Ring Dips
20 Wall Walks
10 Deadlifts (final back squat weight)
16 Min Cap.
L1: Step Overs, Elevated Hands Push-Ups, Scaled Wallwalks
L2: Deficit Push-Ups (on plates), Scaled Wallwalks
L3: Rx
L4: 200′ HS Walk (rig is about 25′), 85% Deadlift
Warm-up
Squat and Lunge Warm-Up (No Measure)
*** Get a Box for this . . .
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Box (sit butt back to heel) (20 sec per side)
10 Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Split Squats per leg (use box)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, only if performing front squats, get a bar in a rack and perform . . . If not, go ahead and prep for workout.
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 or workout!
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