Announcements
Free Physical Therapy assessments 5:30-6pm on Tuesdays! If you’ve been complaining about pain or having trouble with mobility, take advantage of these FREE assessments and see what Dr. Peter can do for you! He will be right on the other side of the gym 🙂
CrossFit Salt De Terre – CrossFit
Weightlifting
Shoulder Press (3-2-1-1-1-1-1-1-1-1-1-1-1-1)
50% x 3
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1
101%+ x 1
101%+ x 1
Take 20 min to find a new Daily Max or 1 Rep Max.
Metcon
Metcon (No Measure)
Time Trials . . .
Max Effort 1000 M Row
Rest while partner works
Max Effort 500 M Row
Rest while partner works
250 M Row (Time)
Rest while partner works
Share a rower with a partner and work when they rest. Record scores below.
Use time on rower for scores.
1000m Row (Time)
Max Effort 1000m Row
500m Row (Time)
Max Effort 500m Row
250 M Row (Time)
Max Effort 250 M Row
Metcon (Time)
Buy Out . . .
100 Air Squats
100 Push-Ups
Partition as desired. Begin immediately after finishing last row.
Warm-up
Shoulder Warm-Up (No Measure)
25 Jumping Jacks
20 Forward Arm Circles
20 Backward Arm Circles
20 Hugs
20 Jumping Jacks
20 Pass Throughs (with band)
20 Around the Body Passes (10 each way)
20 Scap Retractions (pull out and down)
15 Jumping Jacks
10 Face Pulls
10 Chest Pulls
10 Belly Button Pulls
10 Jumping Jacks
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (Right)
10 Single Arm Scap Push-Ups (Right)
5 Jumping Jacks
20 Wrist Circles (make fists, keep elbows stable in front of chest, rotate wrists)
20 Sec Static Wrist Stretches (fingers pointed toward body, arms straight, push into floor, rock from side to side)
20 Forearm/Back of Wrist Stretches (knuckles together) https://youtu.be/HXv5nvU08Qc?t=189
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