CrossFit Salt De Terre – CrossFit
Weightlifting
Hang Snatch (3-3-3-2-2-2-1-1-1)
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
77% x 1
80% x 1
Take % off full snatch. Take 15 min on this.
Metcon
Metcon (Time)
5 Rounds for Time . . .
300 M Run
15/12 Med Ball Slams (30)
12 Handstand Push-Ups
*Rest 90 seconds after each round
22 Min Cap.
L1: Run, Lighter Slam Ball or Wallball, Seated Barbell Strict Presses (45/35)
L2: Run, Lighter Slam Ball or Wallball, 4 Pike Box Around the Worlds
L3: Rx
L4: Run, 20/16 Slamballs, Deficit HSPU (45s/25s)
Warm-up
Banded Snatch and Overhead Squat Warm-Up (No Measure)
Have athletes grab a green band and loop it around rig at hip height
10 Toy Soldiers
10 Toe Touches
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Banded Good Mornings (band on hip, per leg)
10 Crossover + Reach
10 Kang Squats
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Squats
10 Hugs
10 Trunk Twists
30 Second Shoulder Stretch on Rig (like leaning through a door frame) (per side)
10 Banded Thread the Needles (per arm)
Remove band from rig and perform . .
10 Passthroughs
10 Scap Retractions
10 Overhead Squats
10 Pass Through + Overhead Squats
Grab bar and begin snatch or OHS warm-up.
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