12/28/2020

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.