CrossFit Salt De Terre – CrossFit
Perform 1 rep, EMOM for 20 min, building in weight. Start at empty bar and add 10/5 each set. Record best set.
These are squat snatches or split snatches, no powers 😉
Metcon (AMRAP – Reps)
18 Min Alt EMOM
1 Min Max Speed Steps
30 Sec Rest
1 Min Max Sit-Ups
30 Sec Rest
Record best set of speed steps/most in 1 min, as score.
Banded Warm-Up (Shoulders/Snatch) (No Measure)
Have athletes jumprope or row beforehand, then . . .
Have athletes grab a thick band (green or purple) and loop around a pull-up bar on the rig.
1. Place right hand in band and lean away/out toward room with arm bent and hand behind shoulder, hold 20 sec, then . . .
2. Twist so band pulls across front, hold 20 sec, then . . .
3. Extend arm straight and twist so chest is open, then . . .
4. Twist into lunge position, leg of unnbanded side up, push back hip down, drive head through shoulder with palm facing up, then . . .
5. Sit up, retract shoulder back without bending arm, 10 times, then . . .
6. Twist body away from up knee, driving head under armpit, then . . .
Switch and repeat on opposite side
If needed, warm-up legs by having athletes find a piece of the rig and have athletes perform . . .
10 Leg Swings Up
10 Leg Swings Back
10 Leg Swings Open
!0 Hawaiian Squats
10 Squats (facing rig, chest up)
Then grab barbell and perform movement specific warm-up.