CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (10-10-10-10-10)
Build to a heavy set of 10, starting at about 40%. Immediately after each set, perform a 1 min plank hold on your elbows. Then, rest 1 min and repeat.
Metcon
Metcon (AMRAP – Rounds)
24 Min, Alternating EMOM
Min 1: 10/8 Calorie Bike
Min 2: 1 Legless Rope Climb
Min 3: 15 Ring Push-Ups
Min 4: 10 GHD Sit-Ups
Score is total number of successful rounds. If you cannot complete something within the minute, lose that round but keep moving.
Warm-up
Bench Press Warm-Up (No Measure)
Grab a partner and a rower.
Partner 1 rows while partner 2 grabs (2) 5# plates and performs . . .
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
Switch with Partner
Once both partners have performed the above, switch again.
Now, Partner 2 grabs 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)
Switch with Partner
Once both partners have performed the above, have both partners come off the rower, then all perform . . ,
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.
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