Announcements
Holiday Hours: 10am Class ONLY on 12/31 (New Year’s Eve). CLOSED 1/1/2020. A home WOD will be posted for New Years Day and we encourage you to get it done and post a score!
Happy New Years, all!!! We can’t wait to celebrate this new decade with you!
CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (5-5-5-5-5-5-5-5)
50% x 5
60% x 5
70% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
Take 15-20 min on this.
Metcon
Metcon (Time)
5 Rounds For Time . . .
5 Strict Handstand Push-Ups
2/1 Rope Climbs
20 Handstand Shoulder Taps
80 Double Unders
20 Min Cap.
Shoulder Taps – https://youtu.be/il2tEPeWNRs
*** If you cannot do these, do them in a plank position, like a push-up.
Sub HSPU for HEAVY Z-Press.
Sub rope climbs for 3:1 up downs.
Sub Double Unders for 3:1 singles.
Warm-up
7 Series Barbell Warm-Up (No Measure)
7 Series (modified with 9 movements)
Have athletes grab a barbell and perform . . .
7 RDLs
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.
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