Announcements
Fourth Friday Skills Clinic – Muscle Ups, is this Friday, 6:30pm. Prerequisites for clinic are chest to bar pull-ups and kipping toes to bar. Clinic is free for members. Hope to see you there!
Rowing Clinic moved to 10/30 at 11am. Clinic is $10 for members and $15 for non members. Sign up via Wodify!
CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (Weight)
Complete 3 Rounds in 15 Min of . . .
12-15 Seated Strict Press w Dumbbells (AHAP)
Rest 30 Sec
12-15 Banded Face Pulls (AHAP)
Rest 30 Sec
12-15
Scap Pull-Ups w 3 sec pause at top
90 Sec Rest
Goal is to perform the presses and pulls at same weight/resistance
Face Pulls w Band: https://www.youtube.com/watch?v=IndIttUTNMU
Scap Pull-Ups – https://youtu.be/sfTsgt-a63c
Metcon
Metcon (Time)
With a Partner, Perform for Time . . .
Partner 1 Works on the:
4,000 M Row
While Partner 2 Performs 1 Round of:
10/8 Strict Pull-Ups
10 Slam Balls
1 Min Elbow Plank Hold
When Partner 2 is done they switch to the rower and continue switching until 5,000 M is completed.
24 Min Cap.
Please wipe rower handles and slam balls between transitions.
L1: 3,000 M, Ring Rows, Lighter Slam Ball, Plank on Knees
L2: 3,500 M Row, Banded Strict Pull-Ups or Pull-Ups with Leg Assist, Lighter Slam Ball
L3: Rx
L4: Strict C2B
Warm-up
Shoulder Warm-Up (Banded) (No Measure)
10-15 Reps Each
Face Pulls
Chest Pulls
Belly Button Pulls
Diagonal Pulls
Pass Throughs
Tricep Extensions
External and Internal Rotations
5 Reps Each
Scap Push-Up
Dive-Bomber Push-Up
Pause Push-Up
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