CrossFit Salt De Terre – CrossFit
Perform 5 Sets in 15 Minutes of . . .
5/3 Strict Chinups (weighted if possible)
20 Sit-ups w/ WallBall (20/14) or GHD Situps
If you use the GHD machine, be sure to wipe it down with a Clorox wipe between each use.
Be sure to disinfect weight belts after use. Spray them down and let them dry in front of fans.
Record weight used on chin-ups as score.
5 Rounds for Time . . .
300 M Run
15 Bicep Push-Ups
10 Curl to Presses (per arm) (as heavy as form allows)
Bicep Push-Ups: https://www.youtube.com/watch?v=ZJQ5DLwQ3qw
Curl to Press: https://www.youtube.com/watch?v=5HcXrZtlP4g ** by kneeling you will be less able to swing 😉
20 Min Cap.
Guided Rolling Session (No Measure)
1) 10 Passes up and down Back
2) 10 Passes Upper Back
3) 10 Passes Lower Back
4) 10 Passes/Side on Lats
5) 10 Passes/Side on Pecs
6) 10 Passes on Quads
7) 10 Passes/Side Inner Quads
8) 10 Passes/Side IT Band
9) Sit on Foam roller, cross ankle over knee, roll right glute
10) Sit on Foam roller, cross ankle over knee, roll left glute
11) Grab Lacrosse Ball and do the same thing with ball, as steps 9 and 10. Hold each side for 2 min.
12) Roll calves
13 ) Venture to the wall, place ball slightly behind armpit area (teres major/minor muscles), hold arm straight up in air, hold for 2 min, switch sides.
Begin dynamic warm up!
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Hold a set of plates for movements 1-9 if you want to make this a little more challenging.