CrossFit Salt De Terre – CrossFit
Hatch Series (1-1-1-1-1-1-1-1)
Perform from rack. Take bar out of rack on back and perform 3, behind the neck push presses in snatch grip, then 3 overhead squats.
Build to heavy over 6-8 sets. Take 15 min on this.
Nasty Nancy (Time)
5 Rounds for Time . . .
450 M Run
15 Overhead Squats (155/105)
15 Bar-Facing Burpees
30 Min Cap.
Choose the appropriate level for your skill set . . .
L1: Empty Barbell
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Sotz Presses
10 Overhead Squats with Palms Open
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.