CrossFit Salt De Terre – CrossFit
Warm-Up (No Measure)
1. Movement Prep/Activation
3 Sets:
20 Banded Side Steps
5 Banded Tempo Squats (3-sec descent)
10 PVC Pass Throughs
2 Sets:
5/4 Calorie Row
5 Front Squats
5 Shoulder Press
5 Push Jerks
2. Workout Prep
1 or 2 sets:
5/4 Cal Row
1x50ft Shuttle Run
Strength/Accessory
Front Squat + Push Press + Push Jerk (Weight)
12:00 to build to a heavy complex:
1 Front Squat + 1 Push Press + 1 Push Jerk
Metcon
Metcon (Time)
4 SETS 2:00/2:00 OFF
2 ROUNDS
20/15 Cal Row
Max Shuttle Runs in Remaining Time
-then-
2 ROUNDS
6 Shuttle Runs
Max Cal Row in Remaining Time
INTERMEDIATE
15/12 Cal Row
5 Shuttle Runs
BEGINNER
12/10 Cal Row
4 Shuttle Runs
1 Shuttle Run = 25′ out + 25′ back
Score is total reps of shuttle runs + Cals
Partner up and alternate rest/work intervals if you are short on rowers, or sub for bike cals
Mobility
Metcon (No Measure)
1:00 Cobra
1:00 Groiner Stretch
1:00 Moose Antlers
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