CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (3-3-3-3-3-3-3-3-3-3)
On a 20:00 running clock . . .
Build to a Heavy 3-Rep Back Squat.
Metcon
Metcon (AMRAP – Reps)
12 Min EMOM
Min 1: :50 Max Jumping Air Squats
Min 2: :50 Max Box Step-Ups (no weight)
Min 3: :50 Max Bottom Burpees
Min 4: Max Back Squats (Athlete Choice)*
*Bar should be taken from the floor.
Score is total reps of Back Squat. Make sure to note the weight you use in the comments. There is no prescribed weight today so choose something you can keep moving with for :50 every set.
Bottom Burpees:
https://www.youtube.com/watch?v=XEm5XrSmpq0
Warm-up
Back Squat Warm-up (No Measure)
2 Min Jump Rope
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
https://www.youtube.com/watch?v=2v4BFOQ58F8
(hold for 20-30 sec per pose, per side)
2 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Then, grab barbell and perform . . .
10 Good Mornings
10 Kang Squats
10 Back Squats
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