CrossFit Salt De Terre – CrossFit
Weightlifting
Fireman’s Pull-Up Progression (Max – Max-1 – Max-2 – Max-3 . . . . 1)
Perform a set of max effort strict pull-ups. Then, reduce the next set by 1 rep and continue performing reps/sets till you get to 1.
If you are unable to do strict pull-ups, do seated pull-ups OR ring rows.
Record max reps as score.
Take no more than 15 min on this.
Metcon
Metcon (AMRAP – Reps)
30 Min Alt EMOM for Total Reps
[30 Seconds work, 30 Seconds rest]
– Dumbbell Power Cleans (35/25)
– Mountain Climbers
– Lateral Burpees Over Dumbbell
– Sit-Ups
– Renegade Rows (35/25) (push up + row + row)
– 1 Min Rest
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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