CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press + Push Jerk + Split Jerk (1-1-1-1-1-1-1-1-1-1)
Take bar from rack and perform 1 push press, then one push jerk, then one split jerk. Do not put bar down between lifts.
Build to heavy across 8 to 10 sets. Remember to keep toes on ground in Push Jerk (your feet do not come completely off the ground for this one).
15 min cap.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
450 M Run
15 Explosive Sit Ups (25/15)
10 Deficit Pike Push-Ups
Explosive Sit Ups: https://www.youtube.com/watch?v=1xPPo_Y2cCg (little different than we did with the med balls)
Deficit Pike Push-Up: https://www.youtube.com/watch?v=eUhM03SOvRQ (you can use bench or box to elevate your feet, or if that is too hard, place your feet on the ground)
Record rounds + reps as score.
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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