CrossFit Salt De Terre – CrossFit
Pull-ups (Max – (Max-1) – (Max-2) – (Max-3) . . . )
Perform 1, unbroken set of max effort pull-ups. Record that number. Then rest 30-60 seconds and perform another set, subtracting 1. Do this until you reach 1 pull-up. If you can perform more than 10 strict pull-ups in a row, perform strict chest to bar instead.
If you cannot perform an unbanded strict pull-up, perform ring rows instead. Perform with body as parallel to ground as possible. Elevate feet if needed.
If you cannot do more than 5 strict pull-ups in your first set, perform 5 negatives between each set, for example . . .
Set 1 – 4 Strict Pull-Ups
Set 2 – 5 Negatives
Set 3 – 3 Strict Pull-Ups
Set 4 – 5 Negatives
Set 5 – 2 Strict Pull-Ups
Set 6 – 5 Negatives
Set 7 – 1 Strict Pull-Up
Set 8 – 5 Negatives
Take no more than 10 min on this. If you break in your set, you are done. Record that in the notes.
Chin-Ups (Max – (Max-1) – (Max-2) – (Max-3) . . . )
Using a supinated grip, pull chin over bar and lower to full arm extension.
Same strategy as above. If you cannot perform an un-banded chin-up, perform seated chin-ups instead. Going to max effort means you go till you cannot complete the full movement any longer.
Take 10 Min on this. Same as above, if you break your set, you are done.
With a Partner, Moving Follow the Leader Style, Work Against an 18 Minute Running Clock Perform for Time AND Weight . . .
With Remaining time, find a 1 RM Clean and Jerk.
Partner 1 cannot start on Clean and Jerk until Partner 2 finishes his/her row.
Score is time partner 2 finishes 9 cal row AND TOTAL Clean and Jerk Weight (Partner 1’s best lift + Partner 2’s best lift).
Partner Clean and Jerk (Total Weight)
Clean and Jerk (1 Rep Max)