CrossFit Salt De Terre – CrossFit
Warm-up
A. General
3 shuttle jog
4-8 Burpees
3 Shuttle jogs
4-8 Russian KBS
3 Shuttle runs
8 Jumping air squats
B. Specific Drills
Focus on Foot movement + Post chain tension
1-2 minutes “Bang Bang Drill”
UPPER Back Tension
– Tall muscle cleans
– Tall Power cleans
– Tall Squat cleans
B. Specific Drills, cnt’d
LOWER body drive
– Hang position vertical jumps
– Hang Power Cleans (Ask for sound from the feet)
– Hang Squat cleans
Weightlifting
Clean (Hang Squat Clean
EMOM 10 minutes
Min 1-2: 2 @70%
Min 3-5: 2 @75%
Min 6-8: 1 @80%
Min 8-10: 1 @80-85%
)
TC: 10 Minutes
Score: Heaviest weight completed
Scaling Options
Beginner
EMOM 10
2 @technical across
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
5 Shuttle Run (25’+25′)
12 V-Ups
5 Shuttle Run
12 KBS (24/16)
TC: 20 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
AMRAP 20
4 No Touch Shuttle Runs (25’+25′)
8 Toes to Rig
4 No Touch Shuttle Runs
8 KBS (24/16)
Intermediate
as written, scale load on KBS to allow for UB sets across
Extra Accessory
Accessory (Checkmark)
Hip Accessory
3×8/8 Arms Overhead Couch Stretch with Side Reach
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