CrossFit Salt De Terre – CrossFit
Warm-up
A. General
½ Tabata
Alternate between
– Plate ground to overhead
– Plate in and out jumps
B. Specific
3/3 Single arm DB snatch
3 Double DB Russian swing
3 Double DB Snatch
Practice time for all movements
Metcon
Metcon (Time)
10 rounds for time
3 Double DB hang Snatch
6 Double DB Step ups, 24/20″
9 Box jumps 24/20”
200m Run
Rest 1 min after each round
@ 2x 50/35lbs
RX+ @ 2x 60/40lbs
Run substitution:
– Bike 500m
– Row 250m
– Ski 150m
TC: 34 minutes
Score: Total time
KG: 25/15
Scaling Options
Beginner
6 rounds
3 DB Hang cleans
6 DB Step ups
9 Jump squats
Jog 200m
@ 25/15lbs
Intermediate
10 rounds
3 DB Hang cleans
6 DB Step ups, 24/20″
9 Box jumps, 24/20″
Run 200m
@ 35/25lbs
Team Workout (Time)
You go I go, teams of 3
3 rounds of:
9 rounds (1 full round each)
3 Double DB hang snatch
6 DB Step ups
7 Box jumps
Rest 1 min
1200m Run (Split up as desired)
Rest 1 min
TC: 45 minutes
Extra Accessory
Post chain (Checkmark)
GHD Reverse hypers
3 x 20 reps
Rest 60 sec between sets
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