CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (No Measure)
Alt EMOM for 16 Min
Min 1: 5-8 Strict Pull-Ups
Min 2: 12-15 Elevated Feet Push-ups
Min 3: 1 Min Elevated Feet Forearm Plank Hold
Min 4: Rest
Use box or bench to elevate feet for push-ups and planks. Make sure not to worm or sag in these.
Metcon
Metcon (Time)
10 Sprint Intervals for Time . . .
10/8 Muscle Snatches (45/35)
8 Kettlebell Swings (53/35)
6 Burpees
*Rest 1:1
Sprint each round. Record total time, including rest, as score.
Warm-up
Bench Press Warm-Up (No Measure)
Grab a partner.
Partner 1 performs jumping jacks while partner 2 grabs (2) 5# plates and performs . . .
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
Switch with Partner
Once both partners have performed the above, switch again.
Now, Partner 2 grabs 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)
Switch with Partner
Once both partners have performed the above, have both partners stop doing jumping jacks, then all perform . . ,
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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