Announcements
Given the rise in COVID rates and outbreaks at area beach bars, we are now scanning the temperature of everyone that enters the gym. If you have a temp of 38 degrees Celsius (100.4 degrees Fahrenheit) or higher, we will ask you to leave and return only after you’ve had a negative COVID test. Thank you for helping us stay safe and well!
CrossFit Salt De Terre – CrossFit
Weightlifting
Shoulder Press (5-5-5-5-5-5-5-5)
Shoulder Press (5/50 5/55 5/60 5/65 5/70 5/75)
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5 x 3
Take 15 min on this. rest 1-2 min between sets.
Metcon
Metcon (Time)
For Time . .
100 Double Unders
10 Push Press at 70%
10 Strict Ring Dips
90 Double Unders
9 Push Press
9 Strict Ring Dips
. . .
Perform till you get to 10 Double Unders, 1 Push-Press, 1 Ring Dip.
25 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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