CrossFit Salt De Terre – CrossFit
Warm-up
A. General
60 sec Jumping Jacks
30 sec Banded Pass Throughs
30 sec Banded OH Squat
30 sec World’s Greatest Stretch (15 sec/side)
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C.Specific
3 Behind Neck Presses
3 Good Mornings
3 Behind Neck Dip Drives
3 Back Squats
3 Behind Neck Push Press
3 Tempo Overhead Squats at 33X1
Weightlifting
Hatch Series (Perform 6-8 sets, building. )
Perform from rack. Take bar out of rack on back and perform 3, behind the neck push presses in snatch grip, then 3 overhead squats.
Take no more than 20 min on this. Push press should be your limiting factor.
Metcon (Time)
3 Rounds for Time
9-6-3
Overhead Squat @% Below
Burpee Box Jump-Over (30/24)
Rest 1 Min Between Rounds
Round 1: 70%
Round 2: 75%
Round 3: 80%
16 Min Cap.
L1:
6-3-1
OHS or Front Squat @ same weight across
Burpee
Box Jump (20)
L2:
24/20
L3:
Rx
L4:
Snatch (squat) in place of OHS
Metcon
Extra Accessory
()
Accessory (Checkmark)
Side lying clam raise
3 x 12
Rest 30 seconds between sides and sets
Hold 2 sec at peak contraction
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