CrossFit Salt De Terre – CrossFit
Metcon
Metcon (AMRAP – Reps)
20 Min EMOM
Min 1 – 20 Russian KB Swings (70/53)
Min 2 – 15 Box Jumps (24/20)
Min 3 – Max Sit-Ups
Min 4 – Rest
Score is total number of sit-ups.
L1: 35/25, Plate Jumps
L2: 53/35, Low Box Jumps or Hurdle Jumps
L3: Rx
L4: Max Strict Hanging Leg Raises – heels above hips, no kip, legs straight
Accessory
Metcon (No Measure)
4 Sets . . .
Narrow Stance Push-Ups x 10-12 Reps
Barbell Bicep Curls* x 10-12 Reps
Strict Dips x 10-12 reps
Rest up to 1 min between movements.
Take 15 min or till the end of class on this.
L1: Hands Elevated Push-Ups or Banded Push-Ups, Light Bar or Dumbbell Bicep Curls, Bench Dips
L2: 5-6 Push-Ups, Banded Dips on Horns or Horn Dips
L3 & 4: Rx
Warm-up
Kettlebell or Odd Object Warm-Up (No Measure)
Grab 1 light to medium weight kettlebell, dumbbell or odd object and then . . .
1. Hold kettlebell in right hand, hinge at hips and round back letting lats expand, move kettlebell in small circular motion, 10 each direction, then same on other arm
2. 10 around the body swings/hand offs, right
3. 10 around the body swings/hand offs, left
4. 10 total figure eights (partial squat, pass kettlebell between legs while keeping chest up)
5. 10 Romanian (straight leg) deadlifts
6. 10 Russian (to eyes) kettlebell swings
7. 10 American kettlebell swings
8. 10 Single arm Russian swings, right
9. 10 Single arm Russian swings, right
10. 10 Goblet squats (can pause in bottom if you like)
11. 5 Push Press with wrist twist (twist out, twist in), right
12. 5 Push Press with wrist twist, left
13. 10 Goblet Squats, jump out of bottom
14. 10 Halos (5 to the right, 5 to the left)
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