CrossFit Salt De Terre – CrossFit
Warm-up
A. General
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Alternating Box Y raises
5/5 Single arm banded straight arm lat pulldown
B. Specific
EMOM 6
Min 1- 10 straight arm banded lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93
Weightlifting
Push Press (3 x 8 @ RPE 4
Rest 40 seconds in between sets.)
*Before Power Jerk
Power Jerk (6 x 3 @ (65%-80%)
First working set starts at 65% and build to 80% of your 1RM.
*Record last working set(s)
)
Take bar from rack and perform designated reps of Power Jerk. Feet should start in pressing stance then jump and land in squat/receiving stance in a partial dip. Stand up fully to complete the movement.
Score:Weight
TC: 20 minutes
Metcon
Extra Accessory
Metcon (Time)
For time…
30 Cal Bike/Row
40 Wall balls (20/14)
50 DB Snatch 1x (50/35)
40 Wall balls
30 Cal Row/Bike
TC: 16 minutes
Score: time
Scaling options
L1:
20 Cal Bike/ Row
30 Wall balls (14/10)
40 DB Snatch (25/15)
30 Wall balls
20 Cal Row/Bike
L2:
(35/25)
L3:
Rx
L4:
50 cal Bike
50 Wall balls (20/14)
300′ Sled Sprint @light
50 DB Snatch @(70/35)
50 Cal Row
Core (Checkmark)
10 rounds
15 sec L-Sit on box/bench
30 sec OFF
(bend your knees if you need to. It’s going to be easier, or one leg at a time)
Leave a Reply