Announcements
On 2/11, from 4:15 to 6:15, Chiropractor, Gianpaolo Passeggiata of Southeast Orthopedic Specialists will be at the gym offering free. Gianpaolo will be set-up on the Muay Thai side of the space and give a short spiel about his offerings before the 4:30 and 5:30pm classes.
Show Yourself Some Love Nutrition Challenge starts 2/15! Sign up sheet is in the gym. Rules and how to play can be found at the gym and on our FB group.
To book your challenge consultation with Dietitian, Alice, use this link:
https://squareup.com/appointments/book/97qprpq5vgsyif/L2DFYWZDR30QW/services
Anyone looking to play must:
1. Find a partner
2. Sign Up following the instructions in the gym/on FB
3. Submit their info to [email protected] ( instructions for what to send in the gym/on FB)
4. Do their consultation
5. Bring $20 cash to the gym to contribute to the prize “pot”
We will be doing a de-briefing via FB Live on 2/12 at 5pm.
CrossFit Salt De Terre – CrossFit
Weightlifting
Power Snatch + Snatch Balance (3-3-3-2-2-2-1-1-1)
Take bar from ground and perform 1 power snatch. Lower bar on back, and perform 1 snatch balance.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1 (3 sets)
Take % off snatch. Take 15 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute Partner AMRAP
Alternate Full Rounds with a Partner
4 Dumbbell Thrusters (50/35)
6 Toes to Bar
25 Double Unders
L1: Light DBs, Situps/V-Ups, Singles
L2: 35/20, Hanging Knee Raises, 25 Speed Steps
L3: Rx
L4: 70/50
Snatch Warm Up 3 (No Measure)
Grab a Light Dumbbell and a Jumprope
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Sec Single Unders
20 Sec Speed Steps
20 Sec Double Unders
20 Pass Throughs with Jump Rope
10 Yoga Push-Ups
10 Thoracic Rotations (hand on head) (per side)
10 Sampson Stretches
10 Squat Stands
10 Thoracic Rotations (in squat position) (per side)
10 WindMills (per side)
10 Seated Good Mornings (dumbbell on back)
10 Thoracic Rotations (seated) (per side)
10 Overhead Squats with Jumprope
Then grab a bar and move through movement specefic warm up
3 lift offs
3 knee passages
3 shrugs
3 high pulls
3 muscle snatches
3 power snatches
Lower bar on back
3 behind the neck presses
3 back squats
3 behind the neck power jerks
3 overhead squats
30 snatch balances
Follow this video for reference and a few more dynamic thoracic warm up options: https://www.youtube.com/watch?v=MrmJeKHmOoY
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