CrossFit Salt De Terre – CrossFit
Weightlifting
Overhead Squat (3-3-3-3-3-3-3-3-3-3)
35% x 3
40% x 3
45% x 3
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
Take bar from rack. Perform a behind the neck split jerk to get bar overhead.
Take 15 min on this. First sets are super light so you can work on perfecting your form.
Metcon
Seven Deadly Sins (Time)
For Time . . .
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lb)
100 Double-Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135 lb)
15 Min Cap.
L1: Ring Rows, V-Ups, 70% DL, Singles, Step-Ups, Burpees, Lighter Clean
L2: Seated Ring Pullups, Hanging Knee Raises, 70% DL, Speed Steps, Step-Up and Jump Off, Burpees, Lighter Clean
L3: Pull-Ups, T2B, 70% DL, Dubs or 2 Min Attempts, 70% Clean
L4: Rx
Cleans are full squat cleans.
Warm-up
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up or OHS warm up depending on day. For OHS . . .
5 Behind Neck Presses
5 Back Squats
5 Sots Presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
5 Overhead Squats
5 Behind Neck Split Jerks
5 Overhead Squats
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