Announcements
Bring a Friend Friday is EVERY Friday this month!! Not only does bringing a friend earn ya MOM points, it’s also FUN!!! If you want to bring a friend, please contact Amy at [email protected] so you can get a waiver sent to him/her and make sure they have a spot in class. Prepare for some bumpin’ Friday partner WODs! We look forward to meeting your peeps!!
CrossFit Salt De Terre – CrossFit
Weightlifting
Press Series (5-5-5-5-5-5-5-5-5-5-5-5-5-5-5)
Move through the designated sets and reps for each movement.
3 x 5 Strict Press @ 50%
3 x 5 Push Press @ 50%
3 x 5 Power Jerk @ 50%
3 x 5 Split Jerk @ 50%
3 x 5 Strict Press + Push Press + Power Jerk + Split Jerk @ 50%
Take % off each lift. You should be moving up in weight each time because theoretically, you should be able to move more weight with each of these lifts. Take % off respective movement. Stick to Split Jerk % for the complex at the end.
Take 25 Min on this. Move quickly through the first 3 lifts as the complex will take the longest and feel the heaviest. If you need to drop the %, do so. This is a technique day, not a heavy day. Use the empty bar if you really want to work on form. That will still feel challenging with this many reps!
Metcon
Metcon (Time)
5 Rounds For Time . . .
15 Box Jumps (24/20)
15 Push Press (75/55)
15 American Kettlebell Swings (53/35)
15 Min Cap.
*Keep a high intensity, fast pace. Shoot for unbroken sets.
L1: Barbell, Light Russian
L2: 55/45, 35/25
L3: Rx
L4: 95/65, 70/53
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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