CrossFit Salt De Terre – CrossFit
Push Jerk + Split Jerk (2-2-2-2-2-2-2-2-2-2)
Take bar out of rack and perform one push jerk + one split jerk without resting.
Take bar out of rack and build to a heavy double. Remember that your feet start in your squat stance and do not fully leave the ground in your push jerk.
Take 20 min on this.
Metcon (AMRAP – Reps)
3 Rounds For Total Reps
Min 1: Strict T2B
Min 2: Jumping Squats
Min 3: Dumbbell Power Snatches (Alt) 50/35)
Min 4: Single Arm Hang Power Clean + Power Jerk (Alt every 5) (50/35)
Min 5: Unassisted Handstand Hold
Min 6: Rest
Think about where you are and choose the appropriate level for your current skill set.
L1: V-Ups, Light DB, Plank Hold
L2: Strict Hang Knee Raises, HS Hold against Wall
L3: Shoulder Taps against wall
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Hold a set of plates for movements 1-9 if you want to make this a little more challenging.
Perform movement specific warm up after this . . .
Roll Out Triceps
5 Alternating Presses (front to back)
5 Push Presses
5 Push Jerks
5 Split Jerks