CrossFit Salt De Terre – CrossFit
Warm-up
1. Movement Prep/Activation
6 min AMRAP
40 second Air Bike
5 Up to Down Dog
5 Pike Push Ups
10 Walking Lunges + Torso Twist
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Handstand Push Ups
10ft Dumbbell Lunges (build in weight)
Metcon
Metcon (5 Rounds for time)
5 SETS
2:30 ON/2:30 OFF
15/12 Calorie Air Bike
12 Handstand Push Ups
12 Dumbbell Lunge (50s/35s)
INTERMEDIATE
12/10 Calorie Air Bike
8 Handstand Push Ups
12 Dumbbell Lunge (35s/25s)
BEGINNER
10/8 Calorie Air Bike
10 Dumbbell Push Press
12 Single Dumbbell Lunge (light)
This is a sprint!
This is a very aggressive timeline to complete this amount of work so scale back on the volume accordingly.
Accessory
Metcon (Checkmark)
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets
-into-
3 sets of 3-4 unassisted pull-ups
– Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups
– Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets
Mobility
Metcon (No Measure)
1:00 Crossbody Shoulder stretch on rig
1:00 Couch Stretch
1:00 Childs Pose
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