CrossFit Salt De Terre – CrossFit
Weightlifting
Shoulder Press (3-3-3-3-3-3-3-3-3-3)
On a 15:00 running clock, build to a Heavy 3-Rep Shoulder Press.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
I Go, You Go
10 Min AMRAP
10/8 Cal Row
15 WB Push Press to Target (20/14)
30 Double Unders
Rest 2:00 between AMRAPs
8 Min AMRAP
8/6 Cal Row
12 Wall Balls
24 Double Unders
Score is Total Rounds + Reps.
Partner 1 performs a full round while Partner 2 rests. Score is total number of rounds between both partners.
L1: 14/10, 60 Singles, 48 Speed Steps
L2: 15/12 Double Under Attempts
L3: Rx
L4: 60/48 Double Unders
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 Pause Push-Ups
5 Push-Ups
Then, have athletes grab a bar and a bench and review movement.
Leave a Reply