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
Weightlifting
Front Squat (3-3-3-3-3-3-3-3-3-3)
Build to a heavy set of 3 over 10 sets.
Take 20 min on this.
Transition bar to floor when done.
Metcon
“Wobble” (Time)
100 Lateral Bar Hops
Then . .
30-20-10
Alternating Pistols
Russian Kettlebell Swings (70/53)
Then . . .
100 Lateral Bar Hops
15 Min Cap.
L1: Lateral Hops (not over bar), Single Leg Sits to Bench, Light KB
L2: Lateral Bar Hops, Band Assisted Pistol Squat (video below), Light Kettlebell
L3: Bar Hops, Pistol Squats on Box, Light KB
L4: Rx
Warm-up
Squat and Lunge Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor or Box (sit but back to heel) (20 sec per side)
10 Tuck Jumps or Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Floor or Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges OR Split Squats per leg (set up in lunge, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, if performing front squats, get a bar in a rack and perform . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!
Leave a Reply