CrossFit Salt De Terre – CrossFit
Warm-up
A. General
Amrap 6 minutes
1 minute skipping
12 In and out squats
10 Alternating single leg single arm V-ups
20 low box runners
Static A skips: https://youtu.be/V-EbAvc6ehk?t=11
B. Specific Progressions
TTB progression
(go through the entire progression)
-10 pike ups*
-3-5 beat swings
-3-5 Beat swing + knee raise
-3-5 beat swing + toes to eyes
-3-5 TTB
https://youtu.be/2kMkNFRbLJQ?t=75
Pistol Progression
*Have athletes choose two movements, one moderate skill and one challenging skill completing 2-3 sets alternating between each movement.
3-5 Close stance Air squat
3-5/side High box step ups
3-5/side Touchdown squats
https://youtu.be/vq5-vdgJc0I
3-5/side Elevated pistol
3-5/side Heel raised pistol
3-5/side pistols or weighted pistols*
*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22 minutes
10 Pistols
20 TTB
10 DB Hang Power Cleans(50/35)
20 Box Jumps(24/20”)
TC: 22 minutes
Score: Rounds & Reps
Scaling Options
L1:
10 Lunges
15 Hanging knee raises
Light dumbbells
L2:
Pistol to box or assisted
15 TTB
(35/25)
L3 & L4:
Rx
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