CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (3-3-3-1-1-1-1-1-1-1)
60% x 3
70% x 3
80% x 3
85% x 1
90% x 1
95% x 1
100% x 1
101+% x 1
101+% x 1
101+% x 1
Take 20 min to find a new 1RM.
Shoulder Press (3-3-3-3-1-1-1-1-1-1-1)
60% x 3
70% x 3
80% x 3
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1
101%+ x 1
101%+ x 1
Take 15 min to find a new 1 RM shoulder press.
Weighted Pull-ups (5-5-5-1-1-1-1-1-1-1)
Between each set of shoulder presses, perform a set of weighted pull-ups, building in weight.
L1: Complete 5 Ring Rows between each set
L2: Complete 4/3 Asst Strict Pullups between each set
L3: Complete 4/3 Strict Pull-Ups between each set
L4: Rx
You will have to use the pull-up bars on the inside of the rig today. Grab a box and if you choose to do assisted strict pull-ups, loop the band over the bar instead of trying to put it across. Stay on the same bar or set of rings the entire time so as not to share with others.
If you use a weight belt, soak it with cleaner and hang it on the rig to dry after class.
Warm-up
Squat and Lunge Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor or Box (sit but back to heel) (20 sec per side)
10 Tuck Jumps or Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Floor or Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges OR Split Squats per leg (set up in lunge, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, if performing front squats, get a bar in a rack and perform . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!
Leave a Reply