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
Metcon (No Measure)
Handstand Pushup Progressions / Skill Work
3 Sets of Each . . .
5 Pike Box HSPU
5 Tri-Pods Roll To Push-Up
5 Strict HSPU OR Deficit Pike Box HSPU
5 Kipping HSPU
Take 15 min to move through this. When you are done, complete the strength below.
*No Kipping Until you can do 1 Strict HSPU
Tri-Pods Roll To Push-Up: https://www.youtube.com/watch?v=ISwR_EE_kfc
Wide Stance Elevated Push-Ups
Narrow or Diamond Stance Elevated Push-Ups
Pike Push-Ups on Floor
Dive Bomber Push-Ups
Banded Deadlift (3-3-3-3-3-3-3-3-3-3)
Perform at 95/65 or lighter if needed. Perform at 3111 Tempo.
Take 10 min on this/1 min per set.
There are a few different ways to do this:
Option 2: https://www.youtube.com/watch?v=3pHG5kou664 (notice how he holds the band in his hands vs puts it around the bar)
10 Rounds for Time . . .
21 Jumping Squats
7 Deadlift (95/65)
7 Bar Facing Burpees
15 Min Cap.
*Keep high pace and intensity, sprint on bike and unbroken on everything else
L1: 15/5/5 Reps, Light Barbell
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats