Announcements
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
Accessory Work
Skills and Drills (5-5-5-5-5-5-5-5-5-5)
Time to work on those shortcomings!
Take 15 min to work on the Gymnastics related skill of your choice. Reference the Teal Shirt Challenge sheet for options:
Pull-Ups
Muscle-Ups
Burpees/Min
HSPU
Rope climbs are off limits at this time.
If you are still in the strength building stage with these movements, choose a modification that allows you to work approx 30 sec every min, for 15 min.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-Ups
Dumbbell Thrusters (50/35)
** Perform 30 Double Unders after each set.
L1: Ring Rows, Light Dumbbells, 60 Singles
L2: Band Assisted Pull-Ups, Light Dumbbells, 30 Speed Steps
L3: Pull-Ups, Light Dumbbells, Double Unders
L4: Rx
18 Min Cap.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-Ups
Dumbbell Thrusters (50/35)
** Perform 30 Double Unders after each set.
L1: Ring Rows, Light Dumbbells, 60 Singles
L2: Band Assisted Pull-Ups, Light Dumbbells, 30 Speed Steps
L3: Pull-Ups, Light Dumbbells, Double Unders
L4: Rx
18 Min Cap.
Warm-up
Guided Rolling Session (No Measure)
1) 10 Passes up and down Back
2) 10 Passes Upper Back
3) 10 Passes Lower Back
4) 10 Passes/Side on Lats
5) 10 Passes/Side on Pecs
6) 10 Passes on Quads
7) 10 Passes/Side Inner Quads
8) 10 Passes/Side IT Band
9) Sit on Foam roller, cross ankle over knee, roll right glute
10) Sit on Foam roller, cross ankle over knee, roll left glute
11) Roll calves
Begin dynamic warm up!
Full Body Warm-Up (No Measure)
3 Rounds of . . .
10 Reps/Movement
Samson Stretch
Wall Slides
Yoga Push-Ups
Thoracic Rotations (5/side)
Supermans
Leave a Reply