CrossFit Salt De Terre – CrossFit
Dumbbell Bench Press (15-15-15-15-15-15)
Bench Press with 2 dumbbells.
Perform at the same weight each time. Your goal is to get 12-15 reps each set. If you get all 15 reps every time, the next time we do this you will go up in weight.
Immediately after each set, perform 6 Clapping Push-Ups.
If we run out of benches, use the bench pads, or boxes as extras.
Rest 2 full minutes after each set. Take 20 min on this.
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
1 Cluster (95/65)
1 Power Clean
2 Alternating Reverse Lunges
Score is total rounds + reps. Cluster = Squat Clean + Thruster.
Dynamic Chest Stretch/Warm-Up (No Measure)
Perform 50 Jumping Jacks, just to get the blood pumping a bit, then, get a foam roller, and get goin’
Snow Angels on Foam Roller:
Pec Stretch with PVC:
Trunk Twists with Reach:
Perform 3 sets of 10 reps of each of the above movements.
Then . . .
20 Freestyle Bounces
Move into movement review and movement specific warm-up.