CrossFit Salt De Terre – CrossFit
Weightlifting
Shoulder Press (5-5-5-5-5-5)
50% x 5
60% x 5
70% x 5
75% x 5
75% x 5
75% x 5
Take 20 min on this. Between each set, perform a 30 sec, elevated plank hold on rings. Use benches to elevate feet. Rest 60 seconds after plank, then return to presses.
Ring Plank Hold – https://www.youtube.com/watch?v=Q_WFUH3Ra0w
If this is too tough, place feet on floor.
Metcon
Metcon (AMRAP – Rounds)
Death By Sprints (the long version)
Every 2 Min, Perform (1) 200 M Sprint
Continue sprinting for as long as possible.
200 M is from the electric poll in front of the gym, to the end of the white building and back.
If you get caught, reduce distance to 100 M and keep going! Everyone should work for all 10 intervals.
Score is number of successfully completed sprints.
20 Min Cap.
Warm-up
Shoulder Warm-Up (No Measure)
25 Jumping Jacks
20 Forward Arm Circles
20 Backward Arm Circles
20 Hugs
20 Jumping Jacks
20 Pass Throughs (with band)
20 Around the Body Passes (10 each way)
20 Scap Retractions (pull out and down)
15 Jumping Jacks
10 Face Pulls
10 Chest Pulls
10 Belly Button Pulls
10 Jumping Jacks
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (Right)
10 Single Arm Scap Push-Ups (Right)
5 Jumping Jacks
20 Wrist Circles (make fists, keep elbows stable in front of chest, rotate wrists)
20 Sec Static Wrist Stretches (fingers pointed toward body, arms straight, push into floor, rock from side to side)
20 Forearm/Back of Wrist Stretches (knuckles together) https://youtu.be/HXv5nvU08Qc?t=189
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