CrossFit Salt De Terre – CrossFit
Weightlifting
Shoulder Press (6-6-6-6-6*)
Building.
Rest as needed between sets. Take 15 min on this.
*Keep weight Light to Moderate across all sets. This is a deload week. Superset each set with one of the following options:
6/6 Single Leg DB RDL
or…
20 Alt. DB Deadbugs
Alt. DB Deadbugs:
https://www.youtube.com/watch?v=j4QwN7NIXzw
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Min AMRAP
10/10 Single Arm DB Push Press (50/35)
20 Sit-Ups
10/10 Single Arm DB Suitcase Deadlift
60 Double Unders
Score is Rounds + Reps.
L1: Light Dumbbell, 120 Singles
L2: 35/20, 30 Double Under attempts or 60 Speed Steps
L3: Rx
L4: Explosive Sit-Ups with Plate: https://www.youtube.com/watch?v=1xPPo_Y2cCg
Warm-up
Warm-up (No Measure)
400 M Run
INTO…
1 ROUND
10 Calf Raises
20 Bunny Hops
10/10 Single Leg Good Mornings
INTO…
3 ROUNDS
20 Single Unders*
5/5 Single Arm DB Strict Press
10 Alt. Deadbugs
5/5 Single Leg RDL
*2nd Round: 20 Backwards Single Unders
3rd Round: Double Unders
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