CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (6-6-6-6-6*)
Rest as needed between sets. Take 20 Min on this.
*Keep weight Moderate to Light across all sets. This is a deload week. Superset each set with one of the following options:
6/6 Pistol Squats
or . . .
6/6 Single Leg Box Squats
https://www.youtube.com/watch?v=EeoLOqmPNNI
or…
6/6 Single Leg Squats to Box (below parallel!)
https://www.youtube.com/watch?v=9TZUaCIRdsI
or . . .
12 Narrow Stance Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
15 American Kettlebell Swings (53/35)
10 Back Squats (135/95)
400 M Run
L1: 25/18, 65/45, 200 M Run
L2: 35/25, 95/65
L3: Rx
L4: Weighted Vest
Warm-up
Warm-up (No Measure)
20 Sec Butt Kicks
20 Sec High Knees
20 Sec Quarter Squats
20 Sec Kang Squats
20 Sec Air Squats
20 Sec Narrow StanceSquats
INTO . . .
3 SETS
10 Alt Lunges with a Twist
8 Alt Deep Side Lunges
10 Jumping Air Squat*
8 Russian KB Swing
INTO
Get bar in rack and perform:
10 Crossover Good Mornings
5 Kang Squats
5 Back Squats at 32X1
Rest and review lift!
*Controlled Squat down then light jump that extends the hips/knees with a soft landing in the ¼ Squat position.
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