CrossFit Salt De Terre – CrossFit
Weightlifting
Snatch + Below Knee Hang Snatch + Hang Snatch (1-1-1-1-1-1-1-1-1-1)
Take bar from floor and perform a full snatch, then lower to just below knee and perform a full snatch, then lower to just above knee and perform a full snatch. Try to do this without letting go of bar, but if form is in any way compromised, drop bar between lifts and reset each time.
Build to heavy over 8 to 10 sets. Take 20 min on this.
Metcon
Metcon (Time)
For Time . . .
800 M Run (2 big loops)
20 Alt. Renegade Rows (No Push-Up) (35/20)
400 M Run
40 Double Dumbbell Alt. Lunges (step forward, hold in farmer’s carry)
200 M Run
60 Feet Anchored Sit-Ups (Use Dumbbells)
800 M Run (2 big loops)
20 Min Cap.
L1: 400/300/200, Light Dumbbells
L2: 20/15 (use kbs if we run out of dbs!)
L3: Rx
L4: Weighted Vest
Warm-up
Banded Warm-Up (Shoulders/Snatch) (No Measure)
Have athletes jumprope or row beforehand, then . . .
Have athletes grab a thick band (green or purple) and loop around a pull-up bar on the rig.
1. Place right hand in band and lean away/out toward room with arm bent and hand behind shoulder, hold 20 sec, then . . .
2. Twist so band pulls across front, hold 20 sec, then . . .
3. Extend arm straight and twist so chest is open, then . . .
4. Twist into lunge position, leg of unnbanded side up, push back hip down, drive head through shoulder with palm facing up, then . . .
5. Sit up, retract shoulder back without bending arm, 10 times, then . . .
6. Twist body away from up knee, driving head under armpit, then . . .
Switch and repeat on opposite side
If needed, warm-up legs by having athletes find a piece of the rig and have athletes perform . . .
10 Leg Swings Up
10 Leg Swings Back
10 Leg Swings Open
10 Hawaiian Squats
10 Squats (facing rig, chest up)
Then grab barbell and perform movement specific warm-up, lifting/accessory work depending.
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