CrossFit Salt De Terre – CrossFit
Warm-up
Warm-Up (No Measure)
1. Movement Prep/Activation
Banded Shoulder Activation
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
3. Workout Prep
2 sets:
5 Wall Balls
5 Sit Ups
Strength
Power Snatch (10×3)
10:00 EMOM
3 Power Snatch (60-70%)
– Touch and Go reps
Metcon
Metcon (Time)
FOR TIME
50-40-30-20-10
Wall Balls (20/14)
Abmat Sit-ups
INTERMEDIATE
30-25-20-15-10
Wall Balls (20/14)
Abmat Sit-ups
BEGINNER
21-18-15-12-9
Wall Ball Thrusters (light)
Abmat Sit-ups
Target time: 12-14 minutes
Time cap: 16 minutes
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
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