CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
20 Banded Side Steps
10 Banded Good Mornings
-into-
3 sets
5 Single Arm Dumbbell Bench (each)
3 Inch Worms
5 Suitcase Deadlifts (each)
5 Dead Bugs
2. Workout Prep
2 sets:
5 Dumbbell Bench Press
5 Dumbbell Deadlifts
*Build-in weight
Strength
Bench Press (1×1)
One Rep Max Bench Press
15:00 to find 1RM Bench
-0:00-1:00: 4 reps empty bar
-1:00-3:00: 4 reps @ 55-60%
-3:00-5:00: 3 reps @ 65-75%
-5:00-7:00: 2 reps @ 75-80%
-7:00-9:00: 1 reps @ 85-95%
-9:00-11:00: 1 rep @ 95%+
-11:00-13:00: 1 rep @ 100%+
-13:00-15:00: 1 rep @ +
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
Intermediate
12:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
Beginner
12:00 AMRAP
10 Dumbbell Bench Press (light)
10 Dumbbell Deadlifts (light)
Target: 9+ Rounds
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