CrossFit Salt De Terre – CrossFit
Weightlifting
3 Position Snatch (3-3-3-1-1-1-1-1)
High Hang + Hang + Full, all squat snatches.
50% x 3
60% x 3
70% x 3
75% x 1 (5 sets)
Take 15 min on this. Take % off Snatch.
Metcon
Metcon (AMRAP – Reps)
16 Min EMOM
Min 1 – 15/12 Cal Bike
Min 2 – :50 Dual Dumbbell or KB Z Press (AHAP)
Min 3 – :50 Max Box Step Ups (Empty Bar in Front Rack) (24/20)
Min 4 – :50 Max Plank Rotations
Score is total number of reps across movements in Min 2 -4. Make sure to make a note of the weight you used.
Have 3 people start on each station and rotate clockwise.
Plank Rotations: https://www.youtube.com/watch?v=bi35JMxwICU
Dual Dumbbell or KB Z Press:
https://www.youtube.com/watch?v=wl_gBPUrdsc
Warm-up
Snatch Warm Up 3 (No Measure)
Grab a Light Dumbbell and a Jumprope
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Pass Throughs with Jump Rope
10 Yoga Push-Ups
10 Thoracic Rotations (hand on head) (per side)
10 Sampson Stretches
10 Squat Stands
10 Thoracic Rotations (in squat position)
https://www.youtube.com/watch?v=w4IdAUSHJUU
10 WindMills (per side)
https://www.youtube.com/watch?v=EVLXzqAzAHI
10 Good Mornings (dumbbell on back)
10 Thoracic Rotations (lying) (per side)
https://www.youtube.com/watch?v=EHZJns1bXPM
10 Overhead Squats with Jumprope
Then grab a bar and move through movement specefic warm up
3 lift offs
3 knee passages
3 shrugs
3 high pulls
3 muscle snatches
3 power snatches
Lower bar on back
3 behind the neck presses
3 back squats
3 behind the neck power jerks
3 overhead squats
3 snatch balances
Follow this video for reference and a few more dynamic thoracic warm up options: https://www.youtube.com/watch?v=MrmJeKHmOoY
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