CrossFit Salt De Terre – CrossFit
Back Squat (3-3-3-3-3-3-3-3-3-3-3-3)
50% x 3
60% x 3
70% x 3
75% x 3
80% x 3 (8 sets)
Take 20 min on this. Rest 1 min to 90 sec between working sets. If form breaks, go down in weight or turn into a box squat.
10 Rounds for Time . . .
40 Double Unders
8 Toes to Bar
12 Air Squats
L1: 8 V-ups, Singles
L2: Speed Steps or 1 Min Double Under Attempt, Hang Knee Raises
L4: 60 Double Unders, T2B, Dumbbell Squats (1 dumbbell at 50/35)
20 Min Cap.
Squat and Lunge Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor or Box (sit but back to heel) (20 sec per side)
10 Tuck Jumps or Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Floor or Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges OR Split Squats per leg (set up in lunge, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, if performing front squats, get a bar in a rack and perform . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!