CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (5-5-5-5-5-5-5-5)
50% x 5
60% x 5
70% x 5
70% x 5
70% x 5
70% x 5
70% x 5
70% x 5
Take 15-20 min on this. Weight should not be heavy so focus on depth and keeping chest up. If you need to make it harder, perform at 33X1 Tempo.
Metcon
Metcon (Time)
10 Rounds for Time . . .
10 Power Cleans (96/65)
10 Push-Ups
10 Box Jumps (24/20)
20 Min Cap.
Warm-up
Back Squat Warm-up (No Measure)
450 M Run
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
https://www.youtube.com/watch?v=2v4BFOQ58F8
(hold for 20-30 sec per pose, per side)
3 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Leave a Reply