CrossFit Salt De Terre – CrossFit
Strength
Metcon (Weight)
Every 4 Min x 3 Sets
10/10 Front Rack, Front Foot Elevated Split Squats*
15 Banded Tricep Push-Downs
20 Feet Elevated Glute Bridge-Ups
Rest for time remaining.
*Start with empty barbell and build to workout weight.
Record weight of split squats as score. Can change weights for splits and bridges.
15 Banded Tricep Push-Downs: https://www.youtube.com/watch?v=uA_idJVmN6k
Feet Elevated Glute Bridge-Ups: https://www.youtube.com/watch?v=v2OfPazs_3E
Metcon
Metcon (Time)
For Time . . .
50 Hand Release Push-Ups
75 Toes to Bar
100 Front Rack Alt. Lunges (95/65)
Every 1:30, Perform 5 Up Downs over the Bar
*Partition reps as needed.
25 Min Cap.
L1: 35 Knee Push-Ups, 50 Hanging Knee Raises, 66 Lunges w Empty Bar
L2: 40 Hand Release Push-Ups, Toes to Eye Level, 75/55
L3: Rx
L4: HSPU
Warm-up
Warm-up (No Measure)
400 M Run
INTO…
2 Rounds . . .
6 Alt. Cossack Squats
10 Banded Lat Push Downs
6 Pendulum Swings
4 Up Downs w Push-Up*
INTO . . .
2 Rounds . . .
6 Narrow Stance Squats
6 Samson Stretches
6 Knee Drops in Lunge (per side)
6 Lunges with a Twist
*Place hands on the ground, jump or step back into a tall plank position. Perform 1 Push-Up, then jump or step forward and stand tall.
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