CrossFit Salt De Terre – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row (slow-moderate pace)
-into-
5:00 AMRAP
20-second Jump Rope
10 Roll and Reach
10 Iron Cross
10 Scorpions
2. Workout Prep
1 set
5/4 Calorie Row (at workout pace)
10 Single Unders
Workout
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
20-40-60-80…..
Double Unders
20/15 Calorie Row
12 Slam Balls (30/20)
Intermediate
20:00 AMRAP
10-20-30-50…..
Double Unders
15/12 Calorie Row
12 Slam Balls (20/10)
Beginner
20:00 AMRAP
20-40-60-80….
Single Unders or Line Hops
12/8 Calorie Row
8 Slam Balls (light)
Target: 7+ rounds
Gymnastics
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 3-5 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 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 Calf Stretch on Elevated Object
1:00 Standing QL Stretch
1:00 Pigeon Stretch
1:00 Foream Stretch
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