ANNOUNCEMENTS – PLEASE READ!
Thoracic Mobility Workshop this Saturday, 2/15 from 10-11am. $10 for members. Sign up via wodify.
Hockey Game Social this Saturday, 2/15 at 7pm at Veterans Memorial Arena. RSVP via FB or email Amy. Gym is buying the tix and needs a headcount.
Monday, 2/17 President’s Day Schedule: 6am, 8:30am, 5:30pm, 6:30pm. We will not be having the Noon or 4:30pm classes on this date. Class caps for the 4 class times we are hosting will be expanded to 16 to accommodate more folks. We apologize for any inconvenience.
CrossFit Salt De Terre – CrossFit
5 Sets in 15 Minutes
5/3 Strict Chin-ups (weighted if possible, building each set)
15 GHD Situps with Wallball (20/14)
Record heaviest set of chin-ups. Must be unbroken.
Sub for chin-ups is DOUBLE the number of supine barbell rows, building in weight. https://www.youtube.com/watch?v=0dLsZ_q528c
4 Rounds for Time . . .
300 M Run
5 Bench Press (135/95)
3/2 Rope Climbs
20 Min Cap.
We have a limited number of benches. Partner up and if you return while your partner is benching, perform your rope climbs first.
Sub for climbs is 3:1 up downs (KEEP YOUR LEGS STRAIGHT and stand all the way up at the top).
If you cannot do the bench press waits, aim for 75-80% of your 1RM.
Rx+ = 300 M farmers carry (35/25 – kbs or dbs) and legless rope climbs.
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) Grab Lacrosse Ball and do the same thing with ball, as steps 9 and 10. Hold each side for 2 min.
12) Roll calves
13 ) Venture to the wall, place ball slightly behind armpit area (teres major/minor muscles), hold arm straight up in air, hold for 2 min, switch sides.
Begin dynamic warm up!
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Then, move to movement specific review.