CrossFit Salt De Terre – CrossFit
Weightlifting
Power Clean + Push Press + Power Jerk (1-1-1-1-1-1-1-1-1-1)
Take bar off the ground and perform all 3 movements in sequence.
Build to heavy across 10 sets.
Take 20 min on this.
Metcon
Metcon (Time)
3 Rounds for Time . . .
50 Double Unders
15 Toes to Bar
15 Evil Wheels
18 Min Cap.
L1: 50 speed steps, sit ups, 30 Plank Toe Touches (r+l = 1)
L2: 90 sec double under attempts, knees above waist, 15 Plank Walk Outs
L3: Rx
L4: 100 DUs, Toes to Bar + Pull-Up, Evil Wheels
Plank Toe Touches: https://www.youtube.com/watch?v=Nimk0HNO0XM
Plank Walk Out: https://www.youtube.com/watch?v=99DDQJJQ68c
Warm-up
Chest and Shoulder 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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