Yoga trial class to run this Saturday, 1/16 from 8 to 8:45am. Please bring $5-10 cash to pay the instructor, a yoga mat, and towel. Sign up via Wodify. We would love to start hosting weekly yoga, but first need to ensure we have enough interest.
HOODIES – We are going to place a second order of the new hoodies. If you would like one, please email Amy at [email protected] with your preferred size and quantity. Hoodies are $45 + tax.
CrossFit Salt De Terre – CrossFit
Shoulder Press (5-5-3-3-2-2-1-1-1)
50% x 5
55% x 5
60% x 3
65% x 3
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
Take 15 min on this.
Metcon (AMRAP – Rounds and Reps)
20 Min Partner AMRAP
Alternate full rounds . . .
10/8 Calorie Row Or Bike
6 Burpee Box Jump Overs (24/20)
10 Overhead Plate Sit-Ups (25/15)
Score is total rounds + reps between both partners.
L1: 6 Burpees (No Box), No Plate
L2: Step Overs, Light Plate
L4: 10 BBJO, 10 Weighted V-Ups
Plate Sit-Ups: https://www.youtube.com/watch?v=J6JeIWvcz1c
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head