Announcements
Holiday Hours:
Xmas Eve, 12/24 – CLOSED
Christmas Day, 12/25 – CLOSED
Saturday, 12/26 – CLOSED
New Years
New Year’s Eve, 12/31 – CLOSED
New Year’s Day, 1/1- CLOSED
CrossFit Salt De Terre – CrossFit
Weightlifting
Push Press (3-3-3-3-3-1-1-1-1-1-1-1-1)
50% x 3
60% x 3
70% x 3
75% x 3
80% x 3
Then use remaining time to build to a heavy single.
Take 15 min on this. Record best lift.
Metcon
Metcon (Time)
10 Rounds for Time . . .
6 Clusters (95/65)
6 Deficit Push-Ups (45/25)
25 Mountain Climbers (Right + Left = 1)
L1: Light Barbell, Elevated Push-ups
L2: Light Barbell, Regular Push-Ups
L3: Rx
L4: 115/75
20 Min Cap.
Warm-up
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Hugs
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Hold a set of plates for movements 1-9 if you want to make this a little more challenging.
Leave a Reply