CrossFit Salt De Terre – CrossFit
Accessory Work
Skills and Drills (5-5-5-5-5-5-5-5-5-5)
Time to work on those shortcomings!
Take 20 Min to work on 1-2 of these pushing related movements:
Push-Ups
Dips
HSPU
HS Holds
Wall Walks
Handstand Walks
Perform EOMOM if desired.
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
12 Up-Downs
12 Hand Release Push-Ups
Rest 1 Min.
6 Min AMRAP
10 Up-Downs
10 Hand Release Push-Ups
10 Alt. Double Dumbbell Step-Ups, Alt (35/20) (24/20) * Hold Dumbbells in Farmers Carry
Rest 1 Min.
8 Min AMRAP
8 Up-Downs
8 Hand Release Push-Ups
Alt. Double Dumbbell Step-Ups, Alt (35/20) (24/20) * Hold Dumbbells in
8 Renegade Rows (Push-Up + Row + Row = 1)
Score is Total Rounds + Reps.
L1: 8-6-4 Up-Downs, Modify Push-Ups with Hands Elevated option, Body Weight Step Ups, Renegade Rows on Knees
L2: 10-8-6 Up-Downs, Modify Push-Ups with Hands Elevated option, 25/15 for Step Ups and Rows
L3: Rx
L4: HSPU
Warm-up
Chest and Shoulder Press Warm-Up (No Measure)
200 M Run
Then, grab (2) 2.5 or 5# plates and perform . . .
10 Arm Circles forward
10 Arm Circles backward
Switch arms
10 Arm Circles forward
10 Arm Circles backward
10 Flys with 2 second contraction at top
10 Push-Backs
Then, grab a band and performs . . .
10 Pass Throughs
10 Scapular Retractions
10 Face Pulls
10 Chest Pulls
10 Pulls to Belly Button
10 Delt Rotations (palms up, arms bent with elbows pinched at ribs, rotate shoulders open, pull scaps together in back)
Then . . .
Shoulder/Chest Stretch (lay on belly, arm out at shoulder height, twist toward it, hold 20 sec per side)
10 Scap Push-Ups
5 Dive Bomber Push-Ups
5 Pause Push-Ups
5 Pike Push-Ups
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