CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 sets
30 seconds single unders
4/4 Shrimp squats or Cossack squats
30 seconds double unders
10 V-ups
30 seconds triple unders or crossovers or a cool rope trick
B. Mobility
Couch stretch
45 seconds/side
B. Specific
3 sets
5 Cal Row @ hard
3 Odd object’s
30 seconds candlestick practice @ ascending skill
https://youtu.be/V4OTFKwPM2w
Have some fun here!
Then progress the pistol and set up the workout.
Metcon
Metcon (Checkmark)
30 Min EMOM
Odd: 10/7 Cal Row + 8 Alt Pistols
Even: 30 Double-Unders + 6 American KBS (53/35)
Partner up on this and share equipment. Make sure you are not taking more than 45 sec per min to do your work so you have time to transition.
L1:
1- 20 sec Row+ 10 Air Squats
2- 20 sec Jump Rope + 6 American KBS (25/17)
3- Rest
L2:
Odd- 10 Cal Row + 10 Heel Lock Pistols
Even- 30 secs Jump Rope + 4 American KBS (35/25)
L3& L4:
Rx
Extra Accessory
Accessory (Checkmark)
*** You should have time to do this today!
3 Rounds . . .
5-10 Ring Dips
10 Lu Raises
Rest 60 seconds
Goal: Upper body strength
Move smoothly here. No rush. Hips AND shoulders should move down and up at the same rate on the Ring Dips. The Lu raises should be completed immediately following the ring dips as a super set.
Leave a Reply