CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
Perform 4 Sets in 16 Min of . . .
6 Z Press (Seated Single Arm DB Press, AHAP)
12 Supine Bar Rows
18 Weighted Leg Raises with Dumbbell
Go as heavy as possible (AHAP ) on Z presses and use same weight the entire time.
Supine Bar Rows: https://www.youtube.com/watch?v=FOdQrI8ijE8
Weighted Leg Raises with Dumbbell: https://youtu.be/kx87u7rVSRI?t=70
Record weight used on z presses.
Metcon
Metcon (Time)
4 Rounds For Time . . .
50 Double Unders
5 T2B + 4 Pullups + 3 C2B Pullups
14 Kettlebell Snatches (53/35, alt)
16 Weighted Box Step Ups (with kettlebell in front rack position, alt)
14 Kettlebell Snatches (53/35, alt)
5 T2B + 4 Pullups + 3 C2B Pullups
27 Min Cap.
L1: Singles, (5+4+3) Hanging Knee Raises + Jumping Pullups + Negative Chin-Ups, No DB’s
L2: 50 speed steps or 25 dub attempts, (5+4+3) Weighted Hanging Knee Raises + Negatives + Chin Up attempts, 50 Jumps (Every 5 Jumps try a DU), 25/20
L3: Rx
L4: Dubs, 5-4-3 (T2B + C2B + BMU), 70/53
Warm-up
Shoulder Warm-Up (No Measure)
25 Jumping Jacks
20 Forward Arm Circles
20 Backward Arm Circles
20 Hugs
20 Jumping Jacks
20 Pass Throughs (with band)
20 Around the Body Passes (10 each way)
20 Scap Retractions (pull out and down)
15 Jumping Jacks
10 Face Pulls
10 Chest Pulls
10 Belly Button Pulls
10 Jumping Jacks
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (Right)
10 Single Arm Scap Push-Ups (Right)
5 Jumping Jacks
20 Wrist Circles (make fists, keep elbows stable in front of chest, rotate wrists)
20 Sec Static Wrist Stretches (fingers pointed toward body, arms straight, push into floor, rock from side to side)
20 Forearm/Back of Wrist Stretches (knuckles together) https://youtu.be/HXv5nvU08Qc?t=189
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