CrossFit Salt De Terre – CrossFit
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
Guided Rolling Session (No Measure)
1) 10 Passes up and down Back
2) 10 Passes Upper Back
3) 10 Passes Lower Back
4) 10 Passes/Side on Lats
5) 10 Passes on Quads
6) 10 Passes/Side Inner Quads
7) 10 Passes/Side IT Band
8) Sit on Foam roller, cross ankle over knee, roll right glute
9) Sit on Foam roller, cross ankle over knee, roll left glute
10) Roll calves
Begin dynamic warm up!
Gymnastics
Skills and Drills (Take 15 min to work on a pulling related skill:
Row Variations
Pull-Up Variations
Muscle-Up Variations
Try to make this harder as you go. Perform as an EMOM or an every 90 sec do 30 sec of reps. )
Time to work on those shortcomings!
Metcon
Metcon (2 Rounds for reps)
20 Min Partner AMRAP
Partner 1 Performs:
MaxCal Row
While Partner 2 Performs:
15 Romanian Deadlifts (135/95)
9 Strict HSPU
** Switch when partner completes HSPU.
Score is cals andreps.
Put cals in round 1 score, reps in round 2 score. Scores should be you + your partner’s.
L1:
95/65
Seated Dumbbell Strict Press (AHAP for 3 unbroken)
L2:
115/75
Pike Box Push-Up (head all the way to ground, tripod position) OR Kipping HSPU (no more than 1 mat)
L3:
Rx
L4:
Deficit HSPU
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