CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
2 ROUNDS
1:00 Light Cardio
10 Good Mornings
10 Air Squats
6 Burpees
10 Deadbugs
10 Ring Rows
2. Workout Prep
This workout will take a while to review and set up. Warm up with each movement as you prepare.
Metcon
Metcon (Time)
12 DAYS OF CHRISTMAS
(Heavy Barbell Version)
1 Muscle Up (Ring or Bar)
2 Squat Snatch (155/105)
3 Squat Cleans (155/105)
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Jumps (30”/24”)
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
Option 2
(“I brought my elderly relatives into the gym this morning” version)
1 200m Run
2 KB Deadlifts (Heavy)
3 Push-Ups
4 Goblet Squats (Heavy)
5 Burpees
6 Sit-Ups
7 DB Shoulder Press
8 Ring Rows
9 Box Jumps (24/20 in)
10 Mountain Climbers
11 Shoulder to Overhead (35/25 Plate)
12 Overhead Walking Lunges (35/25 Plate)
Option 3
(Moderate skills and weights version)
1 Squat Snatch (135/95)
2 Bar Facing Burpee
3 Pullup
4 Toes to bar
5 Hang Power Clean (135/95)
6 Pushups
7 Wallball (20/14)
8 Kettlebell Swing (53/35)
9 Sit-ups
10 Air Squat
11 Box Jumps (30/24)
12 Overhead Squats (135/95)
Option 4
(light barbell version)
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Target time: 25-30 minutes
Time cap: 45 minutes
Mobility
Mobility (No Measure)
1:00 Up to Down Dog
1:00 Laying Wall Squat
1:00 Child’s Pose
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