CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 sets
30 Sec Jumping Jacks
30 Sec Pass Throughs
30 Sec Bow and Bends
10 Scorpion Kicks
3 Explosive push-ups/kneeling push-ups
B. Specific (Bench)
2 sets
10 Empty bar Bench press, control descent
10 Empty bar bent over rows*
*focus on the scapular region, avoid shrugging.
C. Specific (Metcon)
3-5 reps on each movement
Weightlifting
Bench Press (70% x 6 sets x 8 reps/set)
Take no more than 20 min on this. Take a few warm up sets then perform all working sets at set %.
L4:
8 x 8 @ 70%
Metcon
Metcon (Time)
For Time . . .
30 Box Jumps (30/24)
30 Chest to Bar Pull-Ups
30 Double Dumbbell Power Cleans (50/35) *** Both heads of dumbbell must touch ground every rep
30 Double Dumbbell Forward SteppingLunges (Alt, in Front Rack)
30 Toes to Bar
30 Double Dumbbell Push Press
30 V Ups
30 Wall balls (20/14)
30 DumbbellFacing Burpees
90 Double-Unders
20 Min Cap.
L1:
20 Box jumps @20/plate”
20 Ring Rows
25/15 for Dumbbell Movements
20 Hanging Knee Raise
20 Hollow Ups
20 Wall Balls (14/10)
20 ½ Burpees (no push-up)
60 Single-Unders
L2:
30 Box Jumps (24/20)
30 Pull Ups/Assisted Pull-Ups
35/25 for Dumbbell Movements
30 Toes to eye level
30 Double-Unders – 50 Single-Unders
L3:
Rx
L4:
30/20, 30 Triple Unders
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