Announcements
Gym CLOSED for regular classes on Saturday, 10/31 for our Come as You Aren’t Halloween competition. If you’d like to participate, grab a partner and sign up by Monday, 10/25. Spots are still available!
https://competitioncorner.net/events/4219
WE NEED VOLUNTEERS for this event. If interested, email Amy at [email protected]. Volunteers will receive free beers from Tabula Rasa and an event tee! We need folks from 7am to 3pm.
CrossFit Salt De Terre – CrossFit
Weightlifting
Bench Press (5-5-5-5-5-5)
Build to a heavy set of 5 over the course of 10 sets. Rest 1-2 min between sets. Take no more than 20 min on this. Then . . .
Bench Press (5-5-5-5-5-5)
Build to a heavy set of 5 over the course of 10 sets. Rest 1-2 min between sets. Take no more than 20 min on this. Then . . .
Metcon
Metcon (Time)
– For Time –
100 M Suitcase Carry (1st intersection and back) (100 m right, 100 m left)
50 Squats w/ One DB in Front Rack (50/35) (5 right/5 left)
40 Alt Hang DB Clean & Jerk (5 right/5 left)
30 Strict Chin-Ups
100 M Suitcase Carry (1st intersection and back) (100 m right, 100 m left)
25 Min Cap.
L1: Light DB, 30 Ring Rows
L2: 35/25, Jumping Chinups
L3: Rx
L4: 65/45, Chest to Bar Chin-Ups
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.
Leave a Reply