CrossFit Salt De Terre – CrossFit
Warm-up
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Banded hip mobilization
10 in and out/side
https://www.youtube.com/watch?v=qvT6u7JV0zU
C. Specific
2 Sets
4/4 Single leg Hip Thrust
4 Deep Squat T-spine rotations
4 Broad jumps (TnG)
Weightlifting
Back Squat (70% x 6 sets x 8 reps/set
)
Take no more than 20 min on this. Take a few warm up sets then perform all working sets at set %.
L4:
8 x 8 @ 70%
Metcon
“Goat Day” (Checkmark)
18 Min EMOM
Odd- 40 sec Monostructural
Even- 40 sec High skill
Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).
Odd minutes: monostructural or repetitive movement patterns
– Burpees
– Double-Unders
– Row/Bike
– Box Jump Over (Open standards)
Even minutes: Higher skill
– Squat Snatch
– BMU/RMU
– Split Jerk
– Pistols
Extra Accessory
Accessory (Checkmark)
*** Time permitting
Band assisted Nordic curls
3 x 6
Rest as needed between sets
Slow and controlled descent
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