CrossFit Salt De Terre – CrossFit
Warm-up
A. General
3 Rounds
1 min Jump Rope
30 seconds
round 1: Inch worms
round 2: Pvc prone press
round 3: Reverse plank
B. Specific Jerk Activation
2 Sets
3 push-up to downward dog
7/7 Banded Archer rows
5 Push Press
5 Push Jerks
5 Power Jerks
Tips for jerk: https://youtu.be/wlvGp8hvO0s
C. Specific Clean Drills (DO THESE BEFORE metcon)
4 RDL’s
4 Muscle Cleans
4 Tempo Cleans
Ramp up clean weight in sets of 1
Then:
2 Rounds of . . .
5 KBS
3 Wall Balls
1 Clean
Weightlifting
Power Jerk (50% x 5
60% x 5
70% x 5
75% x 5 (6 sets)
Perform as 1 rep at a time.
In this movement, feet should start under hips then jump into squat position in catch.
Take 20 min on this. Take bar from rack. )
Take bar from rack and perform designated reps of Power Jerk. Feet should start in pressing stance then jump and land in squat/receiving stance in a partial dip. Stand up fully to complete the movement.
Metcon
Metcon (Time)
Every 2 Min x 7 Sets . . .
15 Russian Kettlebell Swings (53/35)
6 Wall Balls (30/20)
2 Power Cleans (225/155)
Score: Slowest Interval Time
Scaling Options
L1:
Light KB, Wall Ball, 70-80% Power Clean
L2:
35/25, 20/14, 70-80% Power Clean
L3:
Rx
L4:
70/53, 6 Box jumps @ max height
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