CrossFit Salt De Terre – CrossFit
Warm-up
A. General
Tabata
20 Sec On, 10 Sec Off
Jumping Jacks
Kang Squats
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
3 Lift Offs
3 Knee Passes
3 Shrugs
3 High Pulls
3 Muscle Snatch
3 Power Snatch
3 Front Squats
3 Squat Cleans
Have athletes practice complex 2-3 times with empty bar before beginning. Shrugs and high pulls should be dropped so full hip extension and speed can take place.
Weightlifting
Clean (Perform 5 sets of the following complex at 75% of your Clean or Clean and Jerk. Take a few warm up sets before jumping to your 75% weight.
2 Shrugs
2 High Pulls
2 SQUAT Cleans )
Take 15 min on this.
Metcon
Metcon (4 Rounds for reps)
BUY IN:
100 Sit-Ups, Then @ 5 Min, Begin work below . . .
Perform 2 Rounds of BOTH 2 MIN AMRAPs
2 Min AMRAP
15 Cal Bike/Row/200 M Run
Max Hang Power Snatch (115/75)
Rest 2 Min, Then . . .
2 Min AMRAP AMRAP
15 Hang Power Snatch (115/75)
Max Cal Bike or Row
Rest 2 Min, Then . . . go back to the top.
Once AMRAPs are complete, perform a buyout of:
800 M Run (2 big loops)
25 Min Cap.
Score is total Cals + Reps.
Scaling Options
L1:
75/55
L2:
95/65
L3:
Rx
L4:
Squat Snatch
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