CrossFit Salt De Terre – CrossFit
Weightlifting
Power Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Take bar from floor and perform 1 power snatch, stand up, perform designated number of overhead squats.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1
80% x 1
80% x 1
Take % off snatch. Take 15-20 min on this.
Metcon
Metcon (Time)
For Time . . .
10 C2B Strict Chin Ups
12 Alt. Hang DB Clean & Split Jerk (50/35)
300 M Run
10 C2B Strict Chin Ups
14 Alt. Hang DB Clean & Split Jerk
300 M Run
10 C2B Strict Chin Ups
16 Alt. Hang DB Clean & Split Jerk
300 M Run
10 C2B Strict Chin Ups
18 Alt. Hang DB Clean & Split Jerk
300 M Run
10 C2B Strict Chin Ups
20 Alt. Hang DB Clean & Split Jerk
L1: 6 Ring rows, Light DB
L2: Asst Strict Chin-Ups (6), 40/25
L3: Rx
L4: 70/50, L-Sit Chin-Ups
20 Min Cap.
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.
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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