CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press (5-5-5-5-5-5-5-5)
Build to a heavy set of 5 over 8 sets. After each set, immediately perform 5 plank walk outs. try to take at least 4 steps every time!! Rest 60-90 seconds between sets.
Plank Walk Out: https://www.youtube.com/watch?v=99DDQJJQ68c
Record best set. Take 20 min on this.
Metcon
“The Bell Bowl” (Time)
For Time . . .
450 M Run
40 Russian Kettlebell Swings (53/35)
40 Kettlebell Taters (53/35)
300 M Run
30 Russian Kettlebell Swings
30 Kettlebell Taters
200 M Run
20 Russian Kettlebell Swings
20 Kettlebell Taters
100 M Run
10 Russian Kettlebell Swings
10 Kettlebell Taters
20 Min Cap.
Warm-up
Chest and Shoulder Press Warm-Up (No Measure)
25 Jumping Jacks
Then, grab (2) 2.5 or 5# plates and perform . . .
10 Arm Circles forward
10 Arm Circles backward
Switch arms
10 Arm Circles forward
10 Arm Circles backward
10 Flys with 2 second contraction at top
10 Push-Backs
25 Skier Jacks
Then, grab a band and performs . . .
10 Pass Throughs
10 Scapular Retractions
10 Face Pulls
10 Chest Pulls
10 Pulls to Belly Button
10 Delt Rotations (palms up, arms bent with elbows pinched at ribs, rotate shoulders open, pull scaps together in back)
25 Plyo Jacks
Then . . .
Shoulder/Chest Stretch (lay on belly, arm out at shoulder height, twist toward it, hold 20 sec per side)
10 Scap Push-Ups Narrow
10 Scap Push-Ups Wide
5 Pause Push-Ups
5 Push-Ups
Then, have athletes grab a bar and a bench and review movement.
Leave a Reply