CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (3-3-3-3-3-3-3-3-3-3)
Build do a heavy set of 3 over the course of 8-10 sets.
Take 15 min on this.
Metcon
Metcon (Time)
5 Rounds for Time . . .
500 M Row/400 M Run (Alternate Rounds)
5 Devils Press (50/35)
10 Toes to Bar
20 Min Cap.
L1:250 M Row/300 M Run, Light Dumbbells, Hanging Knee Raises
L2: 25/20, Knees to Elbows
L3: Rx
L4: Pull-Up + Toes to Bar
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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