CrossFit Salt De Terre – CrossFit
Weightlifting
Metcon (Weight)
12 Min EMOM
Min 1 – 6/6 Barbell Front Rack Split Squats*
Min 2 – :40 Single + Single + Double Under
Min 3 – 10-15 Seated DBL Leg Lifts
*Start Light and build to moderate.
Record weight used on split squats.
Barbell Front Rack Split Squats:
https://www.youtube.com/watch?v=dfXh4-eFEzg
** Use small boxes or benches to elevate feet.
Seated DBL Leg Lifts:
https://www.youtube.com/shorts/VlZzSKrLx30
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
100 M Run
75 Double Unders
50 Alt. V-Ups
25 Front Squats (95/65)
Score is Rounds + Reps.
Alt. V-Ups:
https://www.youtube.com/watch?v=0EIDVDbzVNo
L1: 150 Singles, 50 Alt. Single Leg Lifts: https://www.youtube.com/watch?v=MnesVI6GJHA, 45/35
L2: 1 Min Double Under Attempts, 65/45
L3: Rx
L4: Weighted Alt. V-Ups (15/10), 115/75
Warm-up
Warm-up (No Measure)
Outside
50 M Butt Kicks
50 M High Knees
50 M Grape Vine (right)
50 M Grape Vine (left)
25 M Toy Soldiers
25 M John Waynes
Then go inside for . . .
30 Anterior Tib Raises*
30 Knees Over Toes Calf Raises**
*Back against a wall or post with feet together out in front of you. Pull the toes up towards the shin and lower back to the floor. The further away your feet are, the more challenging.
**Face the wall or post (can use it for balance if needed) and drive knees forward, over the toes. From here, lift the heels and perform calf raises while maintaining the forward knees.
INTO…
3 ROUNDS
:30 Jump Rope*
10/10 Lateral Lunges
:30 Superman Hold
*Option to switch up the style of jumping. For example – :15/:15 Single Leg or :30 Backwards.
Leave a Reply