Announcements
On 2/11, from 4:15 to 6:15, Chiropractor, Gianpaolo Passeggiata of Southeast Orthopedic Specialists will be at the gym offering free. Gianpaolo will be set-up on the Muay Thai side of the space and give a short spiel about his offerings before the 4:30 and 5:30pm classes.
Show Yourself Some Love Nutrition Challenge starts 2/15! Sign up sheet is in the gym. Rules and how to play can be found at the gym and on our FB group.
To book your challenge consultation with Dietitian, Alice, use this link:
https://squareup.com/appointments/book/97qprpq5vgsyif/L2DFYWZDR30QW/services
Anyone looking to play must:
1. Find a partner
2. Sign Up following the instructions in the gym/on FB
3. Submit their info to [email protected] ( instructions for what to send in the gym/on FB)
4. Do their consultation
5. Bring $20 cash to the gym to contribute to the prize “pot”
We will be doing a de-briefing via FB Live on 2/12 at 5pm.
CrossFit Salt De Terre – CrossFit
Accessory Work
Skills and Drills (5-5-5-5-5-5-5-5-5-5-5-5-5-5-5)
Time to work on those shortcomings!
Take 15 min to work on the PULLING skill or two of your choice. If you cannot get 5 reps every minute, aim to work for 20-30 seconds each minute.
Options include:
Pull-ups (strict, kipping, butterfly, chest to bar)
Chin-Ups (ALWAYS STRICT, chest to bar)
Bar Muscle-Ups
Ring Muscle-Ups
Inverted Rows
Ring Rows
Metcon
Metcon (Time)
In Teams of 2, Perform for Time . . .
5000 M Row
1,000 Double Unders
Partition as desired. When you are working, you should be SPRINTING.
30 Min Cap.
Please wipe down handles of rower between each use.
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.
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