CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
In Teams of 4, Perform for Time . . .
1200 M Sandbag Carry (2 big loops)
50 Syncro HSPU (5 Rep Splits)
30 Syncro Squat Cleans (135/95)
800 M Sandbag Carry (2 small loops)
40 Syncro HSPU (5 Rep Splits)
20 Syncro Squat Cleans (185/125)
600 M Sandbag Carry (1 big loop)
30 Syncro HSPU
10 Syncro Squat Cleans (225/155)
45 Min Cap. Partition reps as desired. On syncro movements, 2 people work at a time. Carries are done together.
Sub for HSPU is Hand release push-ups.
NO MORE THAN 2 BARS PER TEAM.
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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