CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (No Measure)
Perform 5 Sets in 15 Minutes of . . .
10 Bicep Curl to Press
10 Overhead Plate Sit-Ups (25/15) + 20 Flutter Kicks with
10 Double Dumbbell Single Leg RDL (per leg)
Use same weight on all sets of curls and same weight on all sets of RDLs. It can be same weight for both.
Bicep Curl to Press:
https://www.youtube.com/watch?v=LqaT7MqAQlg
Overhead Plate Sit-Ups: https://www.youtube.com/watch?v=2ts_bAmvfoQ
Weighted Flutter Kicks (use plate): https://www.youtube.com/watch?v=SMuHLO3c7Dg
Double Dumbbell Single Leg RDL: https://www.youtube.com/watch?v=PHZ-RBb8KYc
Metcon
Metcon (Time)
10 Rounds for Time . . .
250 M Row OR 15/12 Cal Bike
3/2 Ring Muscle-Ups
10 Alt Single Arm Overhead Dumbbell Lunges (step forward and alt legs) (50/35)
*Every Round Alt. Arms
L1: Row or Bike, 6 Ring Rows + 6 Push Ups, Light DB
L2: Row or Bike, 3 Band Asst Strict C2B Pull-Ups + 3 Asst Dips on Horns, 35/25
L3: Row or Bike, 3 Strict C2B Pull-Ups + 3 Ring Dips, Choose DB AHAP
L4: Row or Bike, Ring MU, 70/53 (use kbs)
25 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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