CrossFit Salt De Terre – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
1:00 Cardio
-into-
2 sets (empty bar)
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans
2. Workout Prep
2 sets:
3 Dumbbell Deadlifts
3 Hang Dumbbell Power Cleans
3 Dumbbell Push Press
5/4 Calorie Air Bike
*Build in weight
Strength
3 Position Power Clean (Weight)
Every 2:00 for 5 Sets
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
-Build Weight Across Sets
Workout
Metcon (Time)
For Time
5 rounds
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
Intermediate
5 rounds
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
12/10 Calorie Air Bike
Beginner
5 rounds
9 Dumbbell Deadlifts (light)
6 Dumbbell Hang Cleans (light)
3 Dumbbell Shoulder to Overhead (light)
10/8 Calorie Air Bike
Target time: 10-12 minutes
Time cap: 15 minutes
Mobility
Metcon (No Measure)
1:00 Cat-Cows
1:00 Forearm Stretch from Tabletop
1:00 Child’s Pose with Side Stretch
1:00 Crossbody Shoulder Stretch from Kneeling
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