Announcements
1st Quarter Charges will be processed between 4/23 and 5/1. We will be moving to a kiosk system for check out in May! An instructional video will be posted on the members only Facebook group.
Bring a Friend Fridays will continue for May!! 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
Accessory Work
Metcon (No Measure)
Perform 3 Sets in 5-6 Min of . . .
3 Pike Push-Ups on Floor
3 Tri-Pods Roll to Push-Ups
3 Kipping HSPU
(Use Assistance to Practice Kipping)
Then , Complete 10 Sets of 5 in 15 Minutes of . . .
Strict Handstand Push-Ups
Scaled = Pike Box Strict HSPU
Advanced = 4/2″ Inch Deficit
Metcon
Metcon (Time)
5 Rounds For Time . . .
25/20 Cal Row or Bike OR 400 M Run
6 Single Arm Z-Press (per arm)
12 Inverted Bar Rows (Feet On Box)
16 Box Step-Ups w Dumbbells in Farmers Carry (20″)
20 L-Sit Leg Raises On Floor
25 Min Cap.
Single Arm Z-Press: https://www.youtube.com/watch?v=Ib-8BOyAgTQ
Inverted Supine Bar Rows (Feet On Box): https://www.youtube.com/watch?v=dvkIaarnf0g
L-Sit Leg Raises On Floor: https://www.youtube.com/watch?v=IXeXkoCACok
Scale DB weight as needed, note DB weight used in comments to your score
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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