CrossFit Salt De Terre – CrossFit
Weightlifting
Power Snatch (5 x 3)
50% x 5
60% x 5
70% x 5
75% x 5 (3 sets)
Take 15 min on this.
Metcon
Metcon (Time)
In Teams of 3, Perform for Time . . .
300 Kettlebell Swings (53/35)/Dead Hang
300 M Run (together)
200 Push-Ups (96/65)/Elbow Plank
200 M Run (together)
100 OHS (95/65)/OH Plate Hold (45/25)
100 M Run (together)
24 Min Cap.
L1: 200-150-75, Light KB, Elevated Push-Ups, 45/35
L2: 35/25, 75/55
L3: Rx
L4: Strict Dips, 115/85
Warm-up
Snatch Warm Up 3 (No Measure)
Grab a Light Dumbbell and a Jumprope
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Pass Throughs with Jump Rope
10 Yoga Push-Ups
10 Thoracic Rotations (hand on head) (per side)
10 Sampson Stretches
10 Squat Stands
10 Thoracic Rotations (in squat position)
https://www.youtube.com/watch?v=w4IdAUSHJUU
10 WindMills (per side)
https://www.youtube.com/watch?v=EVLXzqAzAHI
10 Good Mornings (dumbbell on back)
10 Thoracic Rotations (lying) (per side)
https://www.youtube.com/watch?v=EHZJns1bXPM
10 Overhead Squats with Jumprope
Then grab a bar and move through movement specefic warm up
3 lift offs
3 knee passages
3 shrugs
3 high pulls
3 muscle snatches
3 power snatches
Lower bar on back
3 behind the neck presses
3 back squats
3 behind the neck power jerks
3 overhead squats
3 snatch balances
Follow this video for reference and a few more dynamic thoracic warm up options: https://www.youtube.com/watch?v=MrmJeKHmOoY
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