CrossFit Salt De Terre – CrossFit
Back Squat (10-10-10-10-10)
Build to a heavy set of 10 across 5 sets. When you reach your last set, rest 2 min then perform a max set at the first weight you chose.
Record heaviest set and record max set and weight used in comments.
Take 15 min on this.
Metcon (AMRAP – Rounds)
Alt EMOM for 21 Minutes . . .
40 Double Unders
10 Toes to Bar
*Complete for as many minutes as possible then adjust reps so you are working 45 sec or less each min. Score is total number of rounds/min completed at prescribed rep scheme.
L1: 40 Singles, 15 Sit-Ups
L2: 20 DU or DU Attempts, Hanging Knee Raises
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!