Announcements
800g Nutrition Challenge Info Sesh happening Wednesday, 2/19 at 6:30pm. If you are interested in learning more , join us! 6:30pm class will be canceled that evening.
CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (5-5-5-5-5)
50% x 5
60% x 5
70% x 5
75% x 5
80% x 5
Immediately after this, move on to deadlifts. Take 20 min TOTAL, for both lifts.
Deadlift (5-5-5-5-5)
50% x 5
60% x 5
70% x 5
75% x 5
80% x 5
Metcon
Metcon (Time)
For Total Time . . .
10-9-8-7-6-5-4-3-2-1
Supine Barbell Rows
200 M Run After Each Set
Then . . .
100/70 Seated Strict Press (45/35)
20 Min Cap.
For barbell rows, put feet above head height (inverted) if possible. Put hands in supine (chin-up) grip.
Demo: https://youtu.be/GZXxHScNb9w
If we run out of rack space for rows, start on run instead.
Use same bar for seated strict press.
Warm-up
Kettle Bell Warm-Up (No Measure)
Can choose to have athletes row, run, jump rope, burpee, etc for a few minutes beforehand, or you can jump right in . . .
Ask athletes to grab 1 light to medium weight kettlebell, then . . .
1. Hold kettlebell in right hand, hinge at hips and round back letting lats expand, move kettlebell in small circular motion, 10 each direction, then same on other arm
2. 10 around the body swings/hand offs, right
3. 10 around the body swings/hand offs, left
4. 10 total figure eights (partial squat, pass kettlebell between legs while keeping chest up)
5. 10 Romanian (straight leg) deadlifts
6. 10 Russian (to eyes) kettlebell swings
7. 10 American kettlebell swings
8. 10 Single arm Russian swings, right
9. 10 Single arm Russian swings, right
10. 10 Goblet squats (can pause in bottom if you like)
11. 5 Push Press with wrist twist (twist out, twist in), right
12. 5 Push Press with wrist twist, left
13. 10 Goblet Squats, jump out of bottom
Then . . . proceed to lift specific warm-up.
*** Time permitting, you can also have athletes play the kettlebell game where they each grab 2 kettlebells and set them up in a line running from the front to the back door (so there is enough room for athletes to perform a plank on either side of the line). Then, have athletes partner up, set up in a plank on opposite sides of the line (same end), and race down the line, touching each kettlebell with both hands. Perform 2-3 times.
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