CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2-3 minutes on machine
2 sets of
7 burpees
B. Mobility
10 Alternating Scorpions
5 Prone Angels, with hands behind back
https://youtu.be/7SzF-x2ME44?si=BGz1fpmBQUNFARGq
C. Specific
Ramp up DB bench press & practice skull crushers
Weightlifting
Weightlifting (Weight)
3 sets
8 DB Bench Press @heavy
20 Banded Skull crushers
15 Banded standing angels
TC: 12 Minutes
Score: Weight on Bench
Scaling Options
Beginner
6 DB Bench @slow eccentric
12 Banded Skull crushers
10 Banded standing angels
Intermediate
As written
Metcon
Conditioning (4 Rounds for time)
4 rounds, each for time
300/250m Ski/Row
750/700m Bike/ 400m run
-rest 3:00 b/w-
TC: 24 Minutes
Score: Each round for time
Scaling Options
Beginner
200/150m Ski/Row
600/500m Bike/200m jog
-rest 3:00 b/w-
Intermediate
As written
Extra Accessory
Upper Accessory (Weight)
Iso dynamic bent over row
3 x 6/6 @heavy
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