CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 Rounds . . .
200 M Jog
10 Deep Squat T spine rotations
10 Scorpion Kicks
10 Perfect Stretches (alt)
B. Mobility
10 Toy Soldiers
10 Crossover Good Mornings
10 Jefferson Curls
10 Cat Cows
20 Sec Deep Lunge hold (per side)
C. Specific
3 Lift Offs
3 Knee Passes
3 Knee Pass to Power Position
3 Shrugs
3 High Pulls
3 Muscle Cleans (from hover)
3 Front Squats
3 Power Cleans (from hover)
3 Front Squats
3 Cleans (from hover)
Weightlifting
Clean Pull + Hover Clean (50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 1 (5 sets)
Take % off clean. Drop bar between pull and hover clean. To find hover position, deadlift bar up then lower till plates are 1 inch off the ground. )
Take bar from ground and perform one high pull then lower to 1 inch off ground and perform 1 squat clean.
% are a recommendation. Go only as heavy as good form allows.
Take up to 15 min on this. Rest 1 min between heavy sets and focus on making them BEAUTIFUL 😉
Metcon
Metcon (Weight)
10 Min EMOM
Odd -15/12 Cal Row/Bike/100-200 M Jog
Even- 1 Power Clean + 2 Front Squats @ 65%
Right into . . .
10 Min EMOM
Odd: 15/12 Cal Row/Bike/100-200 M Jog
Even: 14 Double DumbbellHang Power Clean & Jerk (50/35)
Score is total number of successful rounds/minutes.
L1:
Odd- 40 seconds Machine
Even- As written, Light
EMOM 2
Odd- 40 seconds Machine
Even- 10Hang Power Clean+Push Press @ (25/15)
L2:
EMOM 1
Odd- 12/10 Cals
Even- 1 Power Clean + 2 Squats @ 65%
EMOM 2
Odd- 12/10 Cals
Even- 12 Hang Power Clean & Jerk (35/25)
L3:
Rx
L4:
20 Min EMOM
Odd: 15/12 Cal Bike
Even: 14 DB Hang Power Clean & Jerk (50/35)
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