Announcements
Gym CLOSED for regular classes on Saturday, 10/31 for our Come as You Aren’t Halloween competition. If you’d like to participate, grab a partner and sign up by Monday, 10/25. Spots are still available!
https://competitioncorner.net/events/4219
WE NEED VOLUNTEERS for this event. If interested, email Amy at [email protected]. Volunteers will receive free beers from Tabula Rasa and an event tee! We need folks from 7am to 3pm.
CrossFit Salt De Terre – CrossFit
Accessory Work
Shoulder Press (5-5-5-5-5)
Build to 70-80% for last set.
After each set, perform . . .
Weighted Pull-ups (5-5-5-5-5)
Build to heavy across sets. If you cannot do a weighted pull-up, do a jumping pull-up with a negative or negative ring rows.
After each set, perform . . .
Dumbbell Weighted Leg Raise (20-20-20-20-20)
Lay on back and hold weight between feet. Start with feet over hips, then lower towards ground till you feel your back start to leave the ground. DO NOT USE AN ABMAT for these.
Use same weight across sets. You can put your hands under your hips to make this easier and go with a lighter weight or no weight.
Dumbbell Weighted Leg Raise: https://youtu.be/kx87u7rVSRI?t=70
When you finish your set, rest 1 min and return to shoulder presses. Take no more than 20 min on the accessory work.
Metcon
Metcon (Time)
3 Rounds for Time . . .
12/10 Calorie Row
12/10 Front Rack Lunges (use final shoulder press weight)
12/10 Calorie Row
9/6 Chest to Bar Strict Chin-Ups
12/10 Calorie Row
12/10 Front Rack Lunges (use final shoulder press weight)
3 Wall Walks
*Use DB if KB aren’t available
L1: Row, Light Bar, 9/6 Ring Rows, 3 Inchworms
L2: Row, Light Ba, 9/6 Strict Chin Ups, 3 Pike Box Around the Worlds
L3: Rx
L4: L -Sit Chin-Ups, 25ft HS Walk (down the rig)
24 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.
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