CrossFit Salt De Terre – CrossFit
Accessory Work
Skills and Drills (10-10-10-10-10-10-10-10-10-10)
Time to work on those shortcomings!
Take 10 min to work on the pushing related skill of your choice. Perform 5-10 reps or 30 sec of work every 90 sec for 10 sets.
Options Include:
– Handstand Push-Ups
– Handstand Holds
– Handstand Walks
– Pike Push-Ups
– Pike Around the Worlds
– Wall Walks
– Shoulder Taps
– Dips – on horns, boxes, or rings
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
250 M Row OR 300 M Run
8 Renegade Rows (50/35)
15 V-Ups
5 Strict Ring Dips
L1: Light DBs, Sit-Ups, Bench Dips
L2:. Light DBs, Weighted Sit-Ups, Dips on Horns
L3: Rx
L4: Weighted V-Ups (20/14), Ring Muscle Ups
Score is rounds + reps.
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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