CrossFit Salt De Terre – CrossFit
Accessory Work
Shoulder Press (5-5-5-5-5-5)
Perform 6 sets, building in weight each set. After each set, perform . . .
15 Hamstring Curls qith 2 sec pause at top in GHD machine. if you cannot do this, use ball and perform glute bridge roll-ins on floor.
Rest 1 Min.
Take 25 Min on this. Weight should get heavy and you should want your rest.
Accessory Work
Metcon (No Measure)
Spend 5 to 10 min working on handstand kick ups, holds and walks.
Here’s a good description of how to perform a kick-up:
https://www.youtube.com/watch?v=y8AX2QaS4K4
Tips when holding handstand:
– Hands shoulder width
– Shoulders internally rotated (rounded forward)
– Adjust pressure through fingers
– Look at fingers to stabilize
– Point Toes
– Try to keep a tight belly and butt!
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
25 Cal Row or Bike
50 Foot Handstand Walk (up and down rig)
Sub for Handstand Walks is 3 piked around the worlds.
Piked Around the Worlds – https://www.youtube.com/watch?v=zSFLpR2EMvg
If we run out of rowers/bikes, some of you can start on the handstand walks or piked around the worlds.
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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