CrossFit Salt De Terre – CrossFit
Accessory Work
Bench Press (6-6-6-6-6)
Perform 5 sets, building in weight. After each set, perform a set of 12 Snatch Grip Bento Over Rows with a second bar. Build in weight on the rows as well. When done with the rows, perform 30 flutter kicks (right + left = 1). Rest 1 min after each round and repeat for a total of 5 rounds.
Take no more than 20 min on this.
Metcon
Metcon (Time)
3 Rounds For Time . . .
200 M Run
25 Wall Ball Sit-Ups (20/14)
5 L Sit Chin-Ups
15 Pike Push-Ups on Box
5 L Sit Chin-Ups
8 Burpee Deadlifts with Dumbbells (50/35)
L1: Run, Regular Sit-Ups, Seated Chin-Ups, 10 Pike Push-Ups on Ground, Light DBs
L2: Run, Light WB for Sit-Ups, Jumping Chin-Ups, 15 Pike Push-Ups on Ground, Light DBs
L3: Rx
L4: Run, 30/30 WB Sit-Ups, 10 L Sit Chin-Ups, Strict HSPU, Rx Burpee Deadlifts
24 Min Cap.
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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