CrossFit Salt De Terre – CrossFit
Weightlifting
Metcon (No Measure)
3 SETS
1:00/1:00 Single Arm DB Overhead Hold*
20 Banded Lat Push Downs
10/10 Single Leg Seated Lifts
*Mod-Heavy Weight that allows for an unbroken 1:00 hold per arm.
-Rest as Needed bw Sets-
Banded Lat Push Downs
https://www.youtube.com/watch?v=mbKrIwDECGE
Single Leg Seated Lifts
https://www.youtube.com/watch?v=xYjfOf5151M
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min EMOM
Min 1 – 15/12 Cal Row
Min 2 – 8/8 Single Arm DB Deficit Push-Ups (50/35)|(35/20)
Min 3 & 4 – AMRAP of the following . . .
8 Toes to Bar
8 Alt. Hang Dumbbell Snatches
*Pick Up Where You Leave Off
Score is Total Rounds + Reps
L1: 12/10, Single Arm Floor Press, Hanging Knee Raises, Light Dumbbell
L2: 8 Spider Man Push-Ups (R+L = 1), Toes to Eye Leve, 35/20
L3 & L4: Rx
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
3/3 DB Scap Push-Ups (3 Reps w/one hand on a DB, then switch hands)
5 Scap Retracts*
7 Burpees
INTO…
2 ROUNDS
10 Alt. DB Deadlift
5/5 Single Arm DB Upright Row
5 Pendulum Swings + 5 Kipping Knee Raises
*On the rig, pull the shoulders down and away from the ears first. Then, squeeze them back towards the spine while pushing down on the bar.
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