CrossFit Salt De Terre – CrossFit
Metcon
Metcon (1 Rounds for reps)
25 Min EMOM
Min 1 – 8 DB ‘No Push-Up’ Renegade Rows (50/35)*
Min 2 – 10 DB Push Press**
Min 3 – :25/:25 Side Plank Hold
Min 4 – :60 Ground to Overhead (95/65) ***
Min 5 – REST
Score is Total Ground to Overhead.
*After completing the 8 RR…immediately hold a Plank until :50 mark.
**After completing the 10 PP…immediately hold the Front Rack until :50 mark.
*** Fellas add 20# per set, Ladies add 10# per set
L1: Row on Knees, Lighter Dumbbells, Plank on Knees, Lighter Barbell that allows you to increase each set
L2: 35/20, Adjust bar as needed
L3: Rx
L4: :50 Hanging L Sit Hold in place of Plank Hold
Post-Workout Strength
Metcon (No Measure)
3 Sets . . .
:30 DBL DB Gun Hold*
-:30 Rest
20 Alt DB Hammer Curls
-:30 Rest
15 Dips
Rest 1:00 bw sets.
DBL DB Gun Hold: https://www.youtube.com/watch?v=73eiD1gDvDc
Warm-up
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head
For extra warm up, have athletes grab a set of light dumbbells and and empty bar and run through 1 round of the workout after demoing movements and before starting metcon.
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