CrossFit Salt De Terre – CrossFit
Warm-up
1. Movement Prep/Activation
2 SETS
10 Low Box Step-Ups
10 Good Mornings/Glute Bridges
3 SETS
4 Clean Deadlifts
4 Power Cleans
4 Shoulder Press
2. Workout Prep
3 SETS
2 Power Clean (build in weight)
2 Box Jump Overs (build in height)
Metcon
Metcon (Time)
FOR TIME
1-3-5-7-5-3-1
Power Cleans (185/125)
Box Jumps (30/24)
INTERMEDIATE
1-3-5-7-5-3-1
Power Cleans (155/105)
Box Jumps (24/20)
BEGINNER
1-3-5-7-5-3-1
Dumbbell Power Cleans (moderate)
2-4-6-10-14-10-6-2
Box Step-ups
Target: 8-10 minutes
Time cap: 12 minutes
Mini Pump
Mini Pump (Checkmark)
3 OR 4 ROUNDS
10 Weighted Glute Bridges
10/10 SA DB Arnold Press
-rest as needed between sets-
Mobility
Mobility (No Measure)
1:00 Pigeon Stretch on Box
1:00 Hamstring Stretch on Box
1:00 Preacher Stretch on Box
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