CrossFit Salt De Terre – CrossFit
Warm-Up (No Measure)
A. General
Amrap 5 minutes
3 x 50’ Shuttle run (25/25)
10 air squats
10 V-ups/Knee tucks/sit ups
B. Activation
2 sets
6/6 Side bend lat pull in
https://youtu.be/75pAzdrzojs?si=UzgA_JG4lSVxFQQj&t=248
6 hollow body pull down
https://youtu.be/WQ-2zov97tI?si=Ysg-QxAJIqN3veRo
C. Specific, pull ups
Ramp up to find best band or setup for pull ups
D. Specific Metcon
2-3 sets
4 Double KB front squat
2 TTB/Hanging leg Raise/Knee raise
Gymnastics
Gymnastics (5 Rounds for weight)
Weighted Strict Pullup
5 x 3 @ascending
Rest 2 mins between sets
TC: 15 minutes
Score: Weight
Scaling Options
Beginner & Intermediate
5 x 3 Band assisted strict pull ups
Metcon
Metcon (Time)
For Time
21-15-9
Double KB Front Squats @ 2x 24/16 kg
TTB
RX+ @ 32/24kg
TC: 9 minutes
Score: Time
Scaling Options
Beginner
21-15-9
DB Squats @ 25/15lbs
Hanging Knee raises
Intermediate L1
21-15-9
Double KB Front Squats @ 20/12kg x 2
Swinging Leg raises
Intermediate L2
21-15-9
Double KB Front Squats @ 20/12kg x 2
12-9-6
TTB
Extra Accessory
Accessory (Checkmark)
4 sets
12 Bent over DB Row (Neutral grip)
12 alternated Elbow plank + knee to elbow**
Rest as needed between sets
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