CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (3-3-3-3-3-3-3-3-3-3)
Banded Deadlift: https://www.youtube.com/watch?v=F6xPIZC6lhM
Use 30-40% of your Deadlift weight for this.
Take no more than 15 min.
L1: No Bands, light to moderate
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
16 Wall Balls (20/14)
16 Dumbbell Snatches (50/35)
48 Double Unders
Score: Rounds and Reps
L1: 14/10,25/15, 40-60 Single Unders
L2: 10-16 Wall Balls, 35/25, 24-48 Double Unders or Attempts
L3 & 4: Rx
Warm-up
Warm-up (No Measure)
Have athletes get their bar, band, wall ball, jumprope and dumbbell at the start of class. Clean bars and bands with other equipment at the end of class.
A. General
1 Min Single Unders
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank
30 Sec Double Unders or Attempts
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
15 Band Good Mornings
10 Alternating DB snatches
20-30 seconds hollow body hold
Extra Accessory
Metcon (Weight)
Sled Push
5 x 25’ @ HEAVY
If you do not have a sled to push you can sub with any strong man style carry
Leave a Reply