CrossFit Salt De Terre – CrossFit
Warm-up
A. General
3 sets
100 M Jog
10 Banded OHS
10 Russian KB Swings
B. Mobility
McKenzie press up + Downward dog
10 reps holding for 1-3 sec in end ranges
https://youtu.be/1uJKpjTDuyc
C. Specific
5 Muscle snatch in full squat position
5 Banded first pull
5 Muscle snatch + tempo descent*
*5 seconds from knees to mid shin)
5 Tempo* Pause Squat Snatch (Pause at just above the knee)
*3 seconds to the pause, pause for 1-2 seconds.
5 Overhead squat
Metcon
The Iron Sled – Partner Version (Time)
With a Partner, Perform for Time . . .
4 Rounds
15 OH Squats (135/95)
200 M Run (through second intersection) (together)
10 American KB Swings (53/35)
Rest 2:00
6 Rounds
10 Power Snatch (115/75)
150 M Run (end of white building)(together)
10 American KB Swings (53/35)
Rest 2:00
8 Rounds
7 Squat Snatch (75/55)
100 M Run (first intersection, back to start line)(together)
10 American KB Swings (53/35)
40 Min Cap.
Partition barbell movements and swings as desired.
L1:
45/35
25/18
L2:
115/75 -95/65 -75/55
35/25
L3 & L4:
Rx
Extra Accessory
Core (Checkmark)
*** Time Permitting
McGill big 3 modified
6-5-4-3-2-1 Bird Dog
6-5-4-3-2-1 Dead bug
6/6-5/5-4/4-3/3-2/2-1/1 elbow side plank with hip down/up
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