CrossFit Salt De Terre – CrossFit
Strength
Metcon (Weight)
10 Min EMOM
Min 1 – 8 Deadlifts*
Min 2 – 3 Bottom to Half Pull-Ups + 3 Top to Half Pull-Ups + 3 Strict Pull-Ups
*Build past workout weight.
Use bands or perform seated pull-ups if needed.
Metcon
“DEADPULL” (AMRAP – Rounds and Reps)
With a Partner, Perform for Time . . .
200 M Run (together)
2 Rounds Each . . .
5 Deadlifts (225/155)
5 Pull-Ups
200 M Run (together)
2 Rounds Each . . .
5 Deadlifts (275/185)
5 Chest to Bar Pull-Ups
200 M Run (together)
2 Rounds Each . . .
5 Deadlifts (305/215)
5 Strict Pull-Ups
200 M Run (together)
2 Rounds Each . . .
5 Deadlifts (335/235)
5 Bar Muscle-Ups
25 Min Cap.
1 partner performs a full round of deadlifts and pull-ups while other partner rests.
L1: 50-60-70-75% Deadlift, Ring Rows to Seated Pull-Ups to Banded Seated Chest to Bar Pull-Ups to 5 Seated Pull-Ups + 5 Push-Ups
L2: 50-60-70-75% Deadlift, Make pulling movement progressively harder each round.
L3: Rx
L4: Strict Pull-Ups to Strict C2B to Bar Muscle-Up to Strict Bar Muscle-Up
Warm-up
Warm-up (No Measure)
8 Min AMRAP
100 M Run
5 Scap Pull Ups + 5 Scap Retractions on Rings
5 Ring Rows
10 Banded Good Mornings
Then grab a barbell and perform . ..
5 Jefferson Curls
5 Romanian Deadlifts
5 Deadlifts
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