CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (4-4-4-4-4*)
Every 3:00 x 5 Sets
4 TNG ‘Library’ Deadlifts
‘Library’ means no loud bang off ground, control the whole way up and down.
*Start Moderate and build to Workout Weight.
Superset each set with 20 Banded Lat Push Downs.
Metcon
“ALL GAS NO BRAKES” (AMRAP – Rounds)
15 Min EMOM
Min 1 – 15/12 Cal Row
Min 2 – 4 Burpees Over the Bar + 2 Deadlifts (275/185) + 4 Burpees Over the Bar
Min 3 – Rest
Heat 2 starts at 1:00.
Score is total number of successful rounds/minutes you are able to complete the work. Rest does not count 😉
L1: 10/8 Cal, 2 Burpees, 60% DL
L2: 12/10 Cal, 60% DL
L3: Rx
L4: Bar Facing Burpees
Accessory
Metcon (No Measure)
Complete at End of Class
6 Sets (:20 On / :10 Off)*
Movement 1 – Empty Barbell Glute Bridge-Ups
Movement 2 – Alt. Bird Dogs
*1 SET = 1 + 2.
Empty Barbell Glute Bridge-Ups:
https://www.youtube.com/watch?v=C3144UXwA4k
Alt. Bird Dogs:
https://www.youtube.com/watch?v=QVRtIHp9h-M
Warm-up
Warm-up (No Measure)
100 M Forward/100 M Backwards
10 Good Mornings
10 Cat/Cows
5 Up-Downs Over the Bar
50 M Skip for Height (first intersection)
50 M Skip for Distance
INTO…
2 Rounds
:30 Butt Kicks
5 Empty Barbell RDL
10 Glute Bridge Ups
5 Burpees Over the Bar
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