CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (5-5-5-5-5-5-5-5)
50% x 5
60% x 5
70% x 5 (6 sets)
Take 20 min on this. Rest 1 min or so between each set. After last set, rest 2 min, then perform a max effort set of front squats at same weight, then drop weight 25% and perform a second max set of front squats, then drop weight to empty bar and perform a final max effort set of front squats. You should be resting as little as possible between these final 3 super sets and your legs should feel like JELLO when you are done 😉
Metcon
Metcon (6 Rounds for time)
Every 3 Minutes x 18 Minutes
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Pull-Ups
L1: 8/8/8 (45/35), Regular Burpees , Ring Rows
L2: 8/8/8 Reps (75/55), Bar Facing Burpees, Jumping Pull-ups
L3: Rx
L4: 115/75, Burpee Broad Jumps (across mat long ways), C2B Pull-Ups
If you get caught, take reps down so that you are working 2 min or so each round. You should be getting at least 30-60 seconds of rest every time.
Record time per round as score.
Warm-up
Hamstring and Back Warm-Up (No Measure)
20 Sec Butt Kicks
20 Sec High Knees
20 Sec Jumping Quarter Squats
20 Toy Soldiers
20 Bow and Bends
20 Knee Hug + Lunge
20 Staggered Stance Good Mornings
https://www.youtube.com/watch?v=JadgYV2qnsQ
20 Crossover Hamstring Streches
https://www.youtube.com/watch?v=jW6NLTW_vs4
20 Fire Hydrant + Kick Back (10/side)
https://www.youtube.com/watch?v=Z4G07jE4M7A
20 Cat Cows
20 90/90 Hip Stretches (lean forward, lean to the side) (10/side)
https://www.youtube.com/watch?v=F1XdXdCjERk
20 Air Squats
20 Knee Drops (sit in bottom of squat position and drop knee to ground inside hips)
20 Glute Bridges
20 Toy Soldiers
You should feel mighty warm after this!
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