Announcements
Nutrition Seminar Thursday, December 3rd at 6:30pm. No 6:30pm CrossFit Class that evening. Come meet Registered Dietitian and Sports Nutritionist, Kelsey Beckmann and learn how you can stick to your diet plans over the holidays. There will lots of time for Q&A, so come armed with questions!
Holiday Schedule
The days before and after Thanksgiving have been historically slow, and we want to give our coaches some extra time with family, so this year our holiday schedule will be:
• No PM classes 11/25. 6am, 8:30am and Noon ONLY.
• CLOSED Thursday, 11/26 for Thanksgiving.
• 9am Class ONLY Friday, 11/27
• 9am Class ONLY, Saturday, 11/28
CrossFit Salt De Terre – CrossFit
Accessory Work
Metcon (No Measure)
5 Sets in 15 Min . . .
4 Single Arm Z Presses (AHAP, Per Arm)
6 Double Dumbbell Single Leg RDLs (AHAP)
Metcon
Metcon (Time)
10 Rounds for Time . . .
5 Dumbbell Flyes on Foam Roller (AHAP)
10 Inverted Rows, Feet Elevated (heels above head)
15 Atomic Situps (25/15)
30 Min Cap.
L1: Light Dumbbells, Feet on Ground for Rows, Sit-Ups
L2: Light Dumbbells, Feet on Ground for Rows, Weighted Sit-Ups
L3: Rx
L4: 35/25 for Sit-Ups
Dumbbell Flyes on Foam Roller: https://www.youtube.com/watch?v=ca49kOmkbFg) *** Do not count rep if elbows to not reach ground then dumbbells touch in front.
Inverted Rows: https://www.youtube.com/watch?v=KOaCM1HMwU0
Atomic Sit-Ups:
https://www.youtube.com/watch?v=WqDLZlW0oNg
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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