CrossFit Salt De Terre – CrossFit
Warm-up
A. General
3 sets
40 second Row
10 Banded Good Mornings
5 Scap pulls + 3 Beat swings
B. Mobility
Prone floor angel
5 reps, slow and controlled
Aim to reach as much height as possible with your arms
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific (Pre Metcon)
15 Sec Butt Kicks
15 Sec High Knees
7 Toes to Bar (or scale)
6 Wall Balls
4 TNG Cleans @ workout weight
2 Ring Muscle Ups or Scale for Pulling Component
Gymnastics
Skills and Drills (Take 15 min to work on a pulling related skill:
Row Variations
Pull-Up Variations
Muscle-Up Variations
Try to make this harder as you go. Perform as an EMOM or an every 90 sec do 30 sec of reps. )
Time to work on those shortcomings!
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
600 M Run (2 300s)
50 Toes-To-Bars
40 Wall Balls (20/14)
30 Squat Cleans(135/95)
20 Ring Muscle-Ups
Score is rounds plus reps. If you make it through the muscle-ups, go back to the run. Score run as 100 M = 10 reps.
L1:
300 M Run
30 Hanging Knee Raises
20 Wall Balls (14/10)
15 Power Cleans (75/55)
10 Ring Rows
L2:
600 M Run (2 300s)
50 Toes-to-Eye Level
40 Wall Balls (14/10)
30 Power Cleans (95/65)
10 Strict Chin-Ups
L3 & L4:
Rx – this is a 14.4 variant.
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