Announcements
PT Sessions now available at CFSDT on Tuesdays and Thursdays. Peter Yu, Dr. of Physical Therapy will be at the gym and available for appointments 4:30-7pm (see Wodify to book). Hour long appointments must be booked 48 hours in advance or earlier. Initial consultations are free, and can be booked up to 2 hours beforehand. Initial consultations run 5:30-6pm and will be 10 min, 1 on 1. All athletes are invited to use 1 free initial consultation.
CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
Perform 5 Sets in 15 Minutes of . . .
10 Split Squats Per Leg (barbell on back), Building
10 Strict Pull-Ups (adding weight if possible)
Metcon
Metcon (3 Rounds for reps)
Mini Metcons!
4 Min AMRAP
5 Sumo Deadlift High-Pulls (95/65)
10 Atomic Sit-Ups (45/25)
20 Double Unders
Rest 2 Min
4 Min AMRAP
5 Bent Over Barbell Rows
10 Overhead Plate Sit-Ups
20 Mountain Climbers
Rest 2 Min
4 Min AMRAP
5 Single Leg Deadlifts (per leg)
10 Russian Plate Twists
20 Lateral Bar Jumps
Put in a score for each round. 1 round = 35 reps.
Atomic Sit-Ups
https://www.youtube.com/watch?v=W6ELOA__S28
Overhead Plate Sit-Ups
https://www.youtube.com/watch?v=rBLLfvmNIIs
Lateral Bar Jumps
https://youtu.be/xbjJX8ED0m0
Warm-up
Hip, Quad, and Shoulder Warm-Up (No Measure)
Grab an ab mat, light kettle bell, and a box if you have very tight quads.
20 Seconds Butt Kicks
20 Seconds High Knees
20 Seconds Perfect Stretch
20 Seconds Side Lunges, Alternating
20 Sec Samson Stretch
20 Sec Hip Circles
20 Seconds Couch Stretch, Low (Right)
20 Seconds Couch Stretch, Sit Tall (Right)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Right)
20 Seconds Couch Stretch, Low (Left)
20 Seconds Couch Stretch, Sit Tall (Left)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Left)
*** If you only feel couch stretches in your quads, grab a box and perform like this: https://youtu.be/ZAt7KE4AUNo. It will help target your hip flexors.
Now grab a kettlebell and begin to warm-up arms . . .
10 Hanging Shoulder Rotations (lean over,let kb pull your arm straight, expanding your lat, keep wrist pointed away from you) (Right)
10 Hanging Shoulder Rotations (Left)
10 Russian Kettle Bell Swings
10 Single Arm Russian Kettle Bell Swings (Right)
10 Single Arm Russian Kettle Bell Swings (Left)
10 American Kettle Bell Swings
10 Kettle Bell Halos (Clockwise) (https://youtu.be/wJcmanVh5EE)
10 Kettle Bell Halos (Counter-Clockwise)
10 Push Presses with Shoulder Rotation (twist wrist out then in) (Right)
10 Push Presses with Shoulder Rotation (Left)
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