CrossFit Salt De Terre – CrossFit
Skills and Drills (5-5-5-5-5-5-5-5-5-5-5-5-5-5-5)
Time to work on those shortcomings!
Spend 15 min working on the jump rope skill of your choice. Today’s skill choices are:
If you are already proficient with all of these, aim to do as many as possible in one min, rest a min, then repeat and see what your best set is.
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
30 Double Unders
10 American Kettlebell Swings (53/35)
10 Kettlebell Taters
Rx+ = 70/53
Hip, Quad, and Shoulder Warm-Up (No Measure)
Grab a yoga mat or something cushiony, light kettle bell or odd object, then perform . . .
20 Seconds Butt Kicks
20 Seconds High Knees
20 Seconds Perfect Stretch
20 Seconds Side Lunges, Alternating
20 Sec Samson Stretch
20 Sec Hip Circles
20 Seconds Couch Stretch, Low (Right)
20 Seconds Couch Stretch, Sit Tall (Right)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Right)
20 Seconds Couch Stretch, Low (Left)
20 Seconds Couch Stretch, Sit Tall (Left)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Left)
*** If you only feel couch stretches in your quads, go to your couch or a chair and perform like this: https://youtu.be/ZAt7KE4AUNo. It will help target your hip flexors.
Now grab your kettlebell or odd object and begin to warm-up your arms . . .
10 Hanging Shoulder Rotations (lean over,let kb pull your arm straight, expanding your lat, keep wrist pointed away from you) (Right)
10 Hanging Shoulder Rotations (Left)
10 Russian Swings
10 Single Arm Russian Kettle Bell Swings (Right)
10 Single Arm Russian Swings (Left)
10 American Swings
10 Kettle Bell or Odd Object Halos (Clockwise) (https://youtu.be/wJcmanVh5EE)
10 Kettle Bell or Odd Object Halos (Counter-Clockwise)
10 Push Presses with Shoulder Rotation (twist wrist out then in) (Right)
10 Push Presses with Shoulder Rotation (Left)