CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (6-6-6-6-6)
*1+1/2 Back Squats
1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand
Start Moderate and Build to a Moderate-Heavy Weight.
Superset each set with 15 Feet Elevated Glute Bridges on Wallball
Rest 2:00 bw Sets
Take 20 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
10 Wall Balls (20/14)
12 Romanian Deadlifts (135/95)
36 Speed Steps
-Rest 2:00-
6 Min AMRAP
10 Wall Balls (20/14)
12 Deadlifts (185/135)
36 Double Unders
Then . . .
800 M Max Effort Run (2 big loops!)
18 Min Cap including run.
Score is Total Rounds + Reps
Record 800 M Time separately, below.
L1: 14/10, 95/65 both sets, Speed Steps both sets
L2: 115/85, Double Under attempts
L3: Rx
L4: 30/20
800m Run (Time)
Max Effort 800m Run
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
15 Plate Hops
10 Feet Elevated Glute Bridge-Ups
5 Good Mornings
INTO…
2 ROUNDS
6 Alt. 90-90 Hip Rotations
:15/:15 Tipping Birds
6 Bow and Bends
30 Single Unders*
*2nd Round: 30 Double Unders (:30 Practice)
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