Announcements
Front Rack Mobility Clinic THIS SATURDAY, 10/17 at 11:30am with Motion Rx. FREE for members. No RSVP required, just show up!
CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (3 Rounds for reps)
Tabata Abs
Perform 1 Tabata Cycle of . . .
Single Arm Sit Ups (alt arms each working period)
Rest 1 Min
Then, Perform a second Tabata Cycle of . . .
Weighted Toe Touches
Russian Twists with Dumbbell
Rest 1 Min
Then, Perform a third and final Tabata Cycle of . . .
Plank Side Kicks
Plank Toe Taps
Record smallest set per round as score. Use the same dumbbell for all movements.
Single Arm Sit Ups: https://youtu.be/jxUJjQi0zAc?t=30
Weighted Toe Touches:
https://www.youtube.com/watch?v=2LoqJTguCx4 *** use a dumbbell instead of a plate.
Russian Twists with Dumbbell: https://www.youtube.com/watch?v=pzMWYoeSCzw
Plank Side Kicks: https://www.youtube.com/watch?v=PU6pfPewuZ0
Plank Toe Taps: https://www.youtube.com/watch?v=RUOQZIgj3H0
Metcon
Metcon (Time)
For Time . . .
450 M Run
8 Double DB Power Cleans (50/35)
16 Double DB Front Rack Lunges
16 Toes to Bar
100 Double Unders
450 M Run
8 Double DB Power Cleans (50/35)
16 Double DB Front Rack Lunges
16 Burpee Bar Muscle-Ups
100 Double Unders
450 M Run
8 Double DB Power Cleans (50/35)
16 Double DB Front Rack Lunges
16 Toes to Bar
L1: Run, Light DB/KB for lunges and power cleans, V-Ups, Singles, Burpees to Target
L2: Run, 35/25 for lunges and power cleans, Hanging Knee Raises, Speed Steps OR DU Attempts, Burpee + Jumping CTB Pullups
L3: Run, Rx weights for lunges and power cleans, Toes to Bar, Double Unders, Jumping Bar MUs
L4: Rx
25 Min Cap.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
Leave a Reply