CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (6-6-6-6-6 @ 30X1*)
*Build up to or beyond workout weight. Superset each set with:
10/10 Supported DB Bent Over Row:
https://www.youtube.com/watch?v=xl1YiqQY2vA
-Rest as Needed b/t Sets-
Remember Reading Tempo…
1st Number is ‘Lower Down Portion’
2nd Number is ‘Time in Bottom Position’
3rd Number is ‘Pull Up Portion’
4th Number is ‘Time in Top Position’
Take 20 Min on this.
Metcon
Metcon (Time)
For Time . . .
10-9-8-7-6-5-4-3-2-1
Unbroken Deadlifts (225/155)
*Complete 8 Toes to Bar after each full set. If can not complete set of DL unbroken or drops bar mid-set must START THE WORKOUT OVER (back at 10).
15 Min Cap.
L1: 50% Deadlift, Hanging Knee Raises or Lying Leg raises
L2: 155/105, Toes to Eye Level
L3: Rx
L4: Toes to Bar + Pull-Up (kinda like this: https://www.youtube.com/shorts/Spt0prsolqE)
Warm-up
Warm-up (No Measure)
400 M Run
INTO…
2 ROUNDS
10/10 Single Arm Banded Lat Push Downs
5 Scap Pull-Ups
5 PVC 3-Point Contact Drill*
5 Cat/Cows
PVC 3-Point Contact Drill:
https://www.youtube.com/watch?v=71xV3rLYGbM
Review deadlift an dumbbell row and take a few warm up sets to get to starting weight.
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