CrossFit Salt De Terre – CrossFit
Warm-up
A. General
200 M Jog
30 sec Air Squats
200 M Faster Jog
30 sec Bow and Bends
100 M Sprint + 100 M Jog Back
B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
C. Specific
10/10 banded monster walks (side step)
6 Wall balls @ as high as possible
5 Pause Back squat @explode up
Weightlifting
Back Squat (50% x 10
60% x 5
70% x 5
Then, 2 Sets of . . .
5 @ 75%
3 @ 85%
1+ @ 95%
1+ is a max effort
)
Take no more than 20 min on this. Be sure to rest a full 2 min between those really heavy sets.
Metcon
Metcon (Time)
5 Rounds for Time . . .
15 Hang Power Clean (95/65)
15 Wall Balls (20/14)
15 Min Cap.
Score is time.
L1:
45/35
14/10
L2:
75/55
L3:
Rx
L4:
5 Rounds for Time . . .
15 CTB
15 Wall Balls (30/20)
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