CrossFit Salt De Terre – CrossFit
Warm up (No Measure)
A. General
2 rounds
200m jog or machine
6 Beat swings on bar or rings
4-6 Inchworm + push up
B. Specific Squat
1-2 sets
6/6 Forward drop lunges*
3 Pause Back squat
* athletes standing on a plate or on the ground
Drop lunge: https://youtu.be/9WBLttJPk84?si=-h6aLak1Bj96_4ab
C. Specific Metcon
3 sets, increase load to working weight & working movement
Back Squat (Back squat
6 x 2
Build to a new heavy double
Take time to warm up before starting working sets
Record your last working weight
)
TC: 20 Minutes
Score: Last working weight
Metcon (3 Rounds for time)
3 rounds for time
12 Deadlifts(225/155)
15/10 Push-Ups
400m run
TC: 15 minutes
Score: Time
Scaling Options
L1:
(155/105)
L2:
(185/125)
L3 & L4
Rx
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