Announcements
TODAY is the last day to sign up for Kickball! If you are interested, respond to our Facebook Poll or message Amy. Season starts Sunday, Jan 26 and runs for 6 weeks. Games are between 1 and 4pm at Klutho Park in Springfield. Cost is $59 per person. We need 12+ to make this a go.
CrossFit Salt De Terre – CrossFit
Weightlifting
Clean + Front Squat + Jerk (2-2-2-2-2-2)
Take bar from floor and perform 1 squat clean, then 1 front squat, then 1 split jerk.
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
Take 20 min on this. Take % off clean or clean and jerk, whichever is most recent.
Clean (1)
This is just here for reference.
Clean and Jerk (1)
This is just here for reference.
Metcon
Metcon (Time)
“Diane Ladder”
For Time . . .
21 Deadlifts (185/125)
21 HSPU
15 Deadlifts (205/145)
15 HSPU
9 Deadlifts (225/165)
9 HSPU
6 Deadlifts (245/185)
6 HSPU
Perform with a partner, moving follow the leader style.
18 Min Cap.
Sub for HSPU is piked push-ups on box.
Warm-up
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Wrist circles
Elbow circles
Hugs
Over and Backs (like ys but with bent arms at top)
Freestyle Bounce (one arm up, one arm down, thumbs back)
Arm Circles (big, forward and back)
Trunk Rotations (dish washer, shift on feet)
Hip Circles (both directions)
Bow and Bend (reach between legs, lean back at top)
Knee Circles (both ways)
Toy Soldiers
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec
Squat stands
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