Announcements
Giveback events resume 9/5. We will be going back to White Harvest Farms to help with their fall planting. Volunteer time is 8am to 11am, Saturday, September 5. Teen kiddos and sig others welcome. If you are not on Facebook and would like to join us for this event, please email Amy at [email protected] to reserve your space and get additional event details. Space is limited and distancing and sanitizing will be enforced.
CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (10-10-10-10-10)
Build to a heavy set of 10. Immediately after each set, perform 10 ring dips or 20 bench dips. Rest 90 seconds aftear dips.
Take 15 min on this.
Metcon
Metcon (Time)
Chipper with a Partner . .
4 x 450 M Run (Each, Alternating – Relay Style)
Then . . .
6 Sets Each, Alternating Full Sets . . .
10 Push Ups
20 Bicycle Crunches
Then . . .
100 Burpees, Alternating as Desired
25 min cap.
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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