Announcements
Hey guys! Items purchased June to August will be charged this week – sorry!! Wodify has been in update mode but it good to go now. I apologize for the delay.
Our next giveback event is 10/3 at First Coast No More Homeless Pets at 464 Cassat Ave, Jacksonville, FL 32254-3768, United States from 8:30am to 11:30am. Please RSVP in the fb event, or by emailing me. We can only take 12 for this one. At the last event we had a lot of no shows, so if you RSVPd yes, please show up so you aren’t taking a spot from someone. This event is worth 50 MOM points.
CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (3-3-3-3-3-1-1-1-1-1)
Can you beat the master?? Out bench Colby and thou shall be rewarded.
Build to a heavy single. Wipe bar and bench down between uses if you work with a partner. Make sure to maintain social distancing when spotting (but also be sure to save your partner if need be!).
Rest 60-90 seconds between sets.
Take 15 min on this.
Put benches away before moving into workout.
Metcon
A+C Sittin’ in a Tree (AMRAP – Reps)
The Less Than (but trying really hard) Perfect Partner WOD
Perform as many reps as possible during your designated work period. Choose a partner that compliments your strengths and weaknesses 😉
Min 0-2
Partner 1 Performs as Many Wide Stance Push-Ups as Possible
Partner 2 Performs as Many Pull-Ups as Possible
Min 2-3
REST
Min 3-5
Partner 1 Performs as Many Pull-Ups as Possible
Partner 2 Performs as Many Wide Stance Push-Ups as Possible
Min 5-6
REST
Min 6-8
Partner 1 Performs as Many Wallballs as Possible (20/14)
Partner 2 Performs as Many Box Jump Overs as Possible (24/20)
Min 8-9
REST
Min 9-11
Partner 1 Performs as Many Box Jump Overs as Possible (24/20)
Partner 2 Performs as Many Wallballs as Possible (20/14)
Min 11-12
REST
Min 12-14
Both partners perform as many synchro Wallball Sit-Ups as possible
Score is total reps between both partners.
Sub for pull-ups is ring rows today.
Warm-up
Bench 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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