CrossFit Salt De Terre – CrossFit
Gymnastics
Metcon (Time)
Every 3 minutes for 12 minutes . . .
3 Ring Muscle-Ups
10 Kipping Pull-ups
15/12 Cal Row
L1: 3 Banded Chin Ups + 3 Banded Dips, 10 Banded Pull-Ups, 12/10 Cal Row
L2: 3 Strict Chin-Ups + 3 Strict Dips
L3: Rx
L4: Strict Pull-Ups
Metcon
Metcon (5 Rounds for time)
Every 4 Min x 5 Sets
16 Burpees
200 M Run
16 Alternating DB Snatch (50/35)
Record time per round as score. Rest time remaining each set.
L1: 8 Burpees, 100 M Run, 35/20
L2: 35/20
L3: Rx
L4: 65/45
Warm-up
Warm-up (No Measure)
A. General
1min Easy Machine
30sec Rotating Scorpions
1min Moderate Machine
30sec Scap pushes
1min Hard Machine
B. Mobility
World’s greatest stretch
5 repetitions/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific Gymnastic
Every 30 sec for 5 mins
1- 1-3 reps of Ring mu / Strict banded RMU/ Assisted strict pull-up
2- 5-7 Explosive beat swings (Advanced use rings)
3- 3 Banded oscillation
https://www.youtube.com/watch?v=P9QVvhyBTdM
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