CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (4-4-4-4-4-4-4-4-4-4)
50% x 4
60% x 4
70% x 4
75% x 4 (7 sets)
Take 20 min on this. There are no fun max effort front squats to look forward to today, sorry 🙁
Metcon
Metcon (AMRAP – Rounds)
Alt EMOM for 15 Min
Min 1: 5/3 Ring Muscle-Ups
Min 2: 15 Wallballs (20/14)
Min 3: 15 Deadlifts (185/125)
Goal is to make 15 Minutes.
If you get caught before 15 min, take reps down so that you are working 45 sec or so each min and continue working.
L1: 5 Banded Pull-Ups, 10 Light WBs , 10 Light Deadlifts
L2: 5 Seated Ring Pullups + 5 Dips on Bench, 10 WBs, Light Deadlifts
L3: 5 Strict Pullups + 5 Unassisted Dips, Rx Wb, Rx Deadlifts
L4: Rx
Score is total number of successful rounds/min with each min counting as a round.
Warm-up
Simple Squat Warm-Up (No Measure)
450 M Run
10 Crossover Good Mornings
10 Toy Soldiers
10 Hip Circles
10 Leg Swings Open
5 Air Squats
20 Sec Russian Baby Maker
x 3 sets
10 Fire Hydrants (per leg)
20 Sec Wide Lunge Hold + 10 Knee Pushes per Side
10 Hawaiian Squats
10 Narrow Stance Squats
10 Sumo Squats
10 Jumping Air Squats
Review movement and proceed to lifting session!
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