CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (2-2-2-2-2-2-2-2-2-2)
Start at 50% and build to a heavy double. Take 20 min on this. Rest 1 min between lighter sets and 2 min between heavier sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP
While Partner 1 completes an 8 Minute AMRAP of . . .
5 Ground to Overhead (135/95)
5 Toes to Bar + 5 Pull Ups
Partner 2 completes an 8 Min AMRAP of . . .
20 Calorie Row
20 Otis Ups (10/arm) (AHAP)
After 8 min, both partners will rest and clean equipment, then switch stations.
Otis Up: https://youtu.be/UQy0HHaA_TU?t=17
*** Go as heavy as form allows on these. Use a dumbbell or a kettlebell.
During your 2 min rest, wipe equipment down then trade stations with your partner.
Score is total number of rounds + reps between both partners.
Warm-up
Booty Band/Hip Circles Warm-Up (No Measure)
Have athletes grab a hip circle and place above knees, colored side in. Have them start by the rig and . . .
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 2 x)
Knee Up and Out, forward and backward
10 Squats
Lower band to ankles
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 1x)
Toes out, legs straight/lock knees, squeeze glutes, forward and backwards walking mostly on heels
Toes in, legs straight/lock knees, squeeze glutes, almost roll to outside of foot, forward and backwards walking mostly on heels
Time permitting, have athletes find a spot on the floor, put band back above knees, lay on side
With knees and ankles stacked, perform 10 clam shells, squeezing at top, per side
Roll onto back, perform 10 glute bridges
Then, perform 10 single leg glute bridges, pause at top to make harder
This warm-up is great for squat or deadlift days. If performing on a front squat day, be sure to give athletes a few front rack stretches/warm-ups in addition.
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