CrossFit Salt De Terre – CrossFit
Warm-up
A General
5 Min AMRAP
15 Good Mornings with Barbell
5 Inch Worms
5 Thoracic Rotations (per side)
5 Cat Cows
5 Pendulum swings
B. Mobility
Handstand Superman Drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C. Specific
20 Sec Roll Out Triceps on Bar
20 Elbow Drives (bar on back, drive elbows up and forward keeping tight grip on bar)
10 Alt Presses (front to back)
30-60 Sec HS Hold
Weightlifting
Shoulder Press (5 Sets of 12-15 Reps, Building
Immediately after each set perform a Max Effort set of Kipping HSPU or Pike Push-Ups.
Rest 2 min between sets.
Take 20 min on this. Reps 10-15 should become VERY hard. )
Record total number or HSPU or Pike Push-Ups in comments. Record heaviest set of at least 12 reps as score.
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Min Partner AMRAP
24 Cal Row
20 Wallballs (20/14)
16 Chest to Bar Pull-Ups
12 Tall Box Jumps (30/24)
Partition as desired. Score is rounds + reps.
L1:
14/10, Jumping Pull Ups, Low Box or Plate Jumps
L2:
8 Pull-Ups, 24/20
L3:
Rx
L4:
30/20
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