CrossFit Salt De Terre – CrossFit
Strength
Metcon (Weight)
5 Sets . . .
6-10 Strict Pull-Ups
20 Banded Dante Rows
Rest as needed between sets.
Take 20 min on this.
Build in weight on pull-ups if possible. Aim for an unbroken set each time. Record heaviest weight used as your score.
Pull-Up Modifications Include:
– Seated Pull-Ups
– Band Assisted Pull-Ups
– Jumping Pull-Up + Negative
Dante Rows:
https://www.youtube.com/watch?v=iH58zrf8rMA
Metcon
“MERRY GO ROUND” (Time)
FOR TIME
500/400m Row
Immediately Into…
8 ROUNDS
8 Pull-Ups
8 Burpees
Immediately Into…
500/400m Row
(Score is Time)
15 Min Cap.
NOTE: New Benchmark.
Be sure to mark down your times on this one. This should feel like a high paced workout and you should not be stopping much between movements or rounds.
Start in Heats – Heat 2 starts at 3 Min mark.
L1: Ring Rows
L2: Band Assisted Pull-Ups
L3: Rx
L4: C2B, Burpee Box Jumps (24/20)
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row
1 Push-Up + 2 Alt. Groiners (5 reps)
10 Scap Pull-Ups
10 Banded Lat Pull Downs
* 1/2 class start on Row, 1/2 on Scap Pull-Ups
INTO…
2 ROUNDS
1:30 Row
5 Burpees
5 Scap Cars
10/10 Single Arm Banded Lat Pull Downs
* 1/2 class start on Row, 1/2 on Scap Cars
Groiners: https://www.youtube.com/watch?v=kMv0HWdBfpM
Scap Cars:
https://www.youtube.com/watch?v=d1NmCdeoa40
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