Announcements
Late Cancellation Policy – There is a $3 late cancellation fee for all classes times. If you cancel within one hour of a class, you will be charged the fee. This is intended to ensure enough space in classes and hold you accountable for signing up and showing up. Avoid those fees!
Kids at the Gym – You are now able to bring kids to the gym. They must sit in the waiting area and we ask that you wipe down their area after use. We will have Clorox wipes for this to make it quick and easy.
CrossFit Salt De Terre – CrossFit
Accessory Work
The Fighter Pull-Up Program (AMRAP – Reps)
Perform 5 sets of Strict Pull-Ups using the following strategy . . .
Max, Max-1, Max-2, Max -3, Max-4
Start with an all-out set of max effort STRICT pull-ups and then cut a rep in each consecutive set for a total of five sets. Rest 90 sec between sets. If you do this banded, make sure you note the bands used so you can track your progress.
Record 1 set (your max set) as score.
If you are looking to really improve pull-up strength, this is a great every day program and would be perfect to do on the outside rig before or after class (just make sure you wipe down your bar!). The next day add a rep to the last set. Then a rep to the set before that, etc.
The system is intended to be used for four weeks. At the end of the month, take two or three days off and then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and 12 reps, then start the program with the first day your PR shows up. For instance, if your max is 6 pull-ups start with day 7; if your max is 8 start with day 19.
If you run into a snag with this routine, back off a week and build up again. If you hit the wall again, switch to another routine.
Metcon
Metcon (AMRAP – Rounds)
Speed Training
Every 2 Min, for as Long as Possible
200 M Sprint
Score is total number of sets completed. 30 Min Cap. GOOOOOOO on this so you tire out by the end. If you get caught before 15 min, continue performing a 100 M Sprint till min 30.
Before starting on this, run through the following warm-up. We don’t want anyone pulling a hammy!
2 Rounds
10 Samson Stretches
10 Toy Soldiers
30 Second Calf Stretch (per Side)
10 Good Mornings
10 Jumping Squats
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
Leave a Reply