CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 sets
30 Seconds Jump Rope
10 Scorpion Kicks
3/3 Hanging Scap Cars
https://youtu.be/kemNMkpJ2WM?t=20
B. Specific Activation
3 Sets
20 Hollow rocks
5 Aggressive Ring or Bar Pendulum/Beat Swings
C. Specific Skill work
On the low rings * for folks working muscle ups
Snap Pull + Transition
3 x 2 + 2
https://youtu.be/8hyFclpW8hM
Gymnastics
Metcon (4 Rounds for reps)
4 Sets
15 DB Glute Bridge Floor Press (50/35)
3-5 Ring Muscle-ups
5-7 Strict Ring Dips
15 Min Cap.
L1:
Lighter DBs
Ring Row/Assisted Strict Pull-Ups
Bench Dips
L2:
Lighter DBs
3-5 Strict Chin Ups (assisted or not)
5-7 Assisted Dips (horns or on box)
L3 & 4:
Rx – try to perform muscle ups and dips unbroken
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
6 Double Dumbbell Power Clean (50/35)
10 Toes to Bar
60 Double-Unders
Once completed, rest 2-3 min then perform below if time permitting.
L1:
25/15
10 Hanging Knee Raises
120 Single-Unders
L2:
35/25
10 Toes to Eye Level
30 Double-Unders, Speed Steps, or Attempts
L3:
Rx
L4:
KBs Cleans – 70/53
Extra Accessory
Metcon (Weight)
Neutral Grip DB Skull crushers
3 x 15 reps
Rest 60 seconds between sets
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