CrossFit Salt De Terre – CrossFit
Power Clean + Hang Clean + Jerk (3-3-3-2-2-2-1-1-1-1-1)
Perform 1 power clean then 1 hang squat clean, then 1 split jerk with out putting bar down.
50% x 3
55% x 3
60% x 2
65% x 2
70% x 1
75% x 1
80% x 1 (3 sets)
Take 15 min on this. Take % off clean or clean and jerk, whichever is most recent.
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
Max Rep Pull-ups
*** Perform all runs as 450 M.
Max-reps = as many reps as possible in a row, without coming off of bar. If you use chalk and make a mess, please clean it up.
L1: 450 M Run, Max Dead Hang Hold
L2: 450 M Run, Max Banded Pull-Downs (when you are no longer getting band below chin, stop and go to next round)
L4: Strict Pull-Ups (don’t do this if you cannot get at least 10 on your first round)
Banded Pull-Downs: https://www.youtube.com/watch?v=erv3HGdNMFI
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Sotz Presses
10 Overhead Squats with Palms Open
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.