CrossFit – Tue, Oct 3

CrossFit Salt De Terre – CrossFit

Warm-up

A. General

Amrap 4 minutes

30 skips (single/DU/TU)

10 OH reverse lunges w/ plate 15/10lbs

10 Plate ground to overhead

B. Specific Part A

2 sets

5 Scap pull ups, hold hollow position for 3 seconds

10 Seated band lat pull downs

https://youtu.be/UnrkpRpNjEA

C. Specific Metcon

2-3 rounds

20 skips

6 Step up over

6 Thrusters

6 DB hang clean and jerk

3 devil press

Round 1 start with a single DB, round 2, use 2 DBs of working weight

Gymnastics

Gymnastics (5 Rounds for reps)

5 Rounds:

30 secs max effort ( Bike/ Row)

Immediately after perform

4-8 Unbroken Strict Pull-ups

Rest 1:00/round
TC: 15 minutes

Score: Reps

Scaling Options

L1:Ring Rows

L2: RX

L3: x2 Butterfly

L4: Bar Muscle-Ups

Metcon

New Orleans (Time)

For time:

25 Toes to Bar

25 Alt. DB Snatch (35/25)

25 Goblet Squats (35/25)

40 Cal Row

25 Goblet Squats (35/25

25 Alt. DB Snatch (35/25

25 T2B
TC: 14 min

Score: Time

Scaling options ​​​​​​

L1: 15/10, V-ups

L2: 25/15, hanging knee raises

L3: RX

L4: 50/35, Pistols (goal 9 min)

Todays volume shouldn’t kill you for the week ahead 🙂

Extra Accessory

With Same DB as Retcon,

3 Rounds of

8 Bent over Rows

8 Upright Raises

8 Shoulder Presses