CrossFit Salt De Terre – CrossFit
Weightlifting
Clean + Hang Clean + Jerk (3-3-3-2-2-2-1-1-1)
Squat clean from floor + hang squat clean from above knee + split jerk.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
Take 20 min on this. Take % off clean and jerk.
Metcon
Metcon (Time)
5 Rounds For Time . . .
10 Single Arm DB Squat Cleans (50/35) (5/5)
10 Alt Box Step Ups (one dumbbell) (24/20)/(50/35)
5 Strict HSPU
12 Min Cap.
L1: Light DB, Seated BB Press (55/35)
L2: 35/25, Seated BB Press (75/55)
L3: Strict to 1/2 AbMats
L4: Rx
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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