CrossFit Salt De Terre – CrossFit
Weightlifting
Deficit Deadlift (5-5-5-5-5-5-5)
Standing on plates, perform a traditional deadlift with increased distance. Stand on a 45# plate.
50% x 5
60% x 5
70% x 5
75% x 5
80% x 5 (3 sets)
Take 15 min on this. Take % off deadlift.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Reps for Time . . .
Clean & Jerks (95/65) ** Squat Clean + Split Jerk
Strict Press
*Complete a .4/.3 Mile Bike OR 200 M Run OR 250 /200 M Row between every set.
25 Min Cap.
Warm-up
Hamstring and Back Warm-Up (No Measure)
2 Min Row or Bike, then . . .
20 Toy Soldiers
20 Bow and Bends
20 Knee Hug + Lunge
20 Staggered Stance Good Mornings
https://www.youtube.com/watch?v=JadgYV2qnsQ
20 Crossover Hamstring Streches
https://www.youtube.com/watch?v=jW6NLTW_vs4
20 Fire Hydrant + Kick Back (10/side)
https://www.youtube.com/watch?v=Z4G07jE4M7A
20 Cat Cows
20 90/90 Hip Stretches (lean forward, lean to the side) (10/side)
https://www.youtube.com/watch?v=F1XdXdCjERk
20 Glute Bridges
20 Toy Soldiers
You should feel mighty warm after this!
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