Announcements
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
Weightlifting
Front Squat (3-3-3-3-3-3-3-3)
50% x 3
60% x 3
70% x 3
80% x 3
80% x 3
80% x 3
80% x 3
80% x 3
Take 15 min on this.
Metcon
Metcon (AMRAP – Reps)
“Timeless Love”
AMRAP (with a Partner) in 15 minutes
From 0:00-4:00:
Max Handstand Push-Ups (or dumbbell strict press, standing)
Max Kettlebell Sumo Deadlift High-Pulls (70/53)
(alternate between movements, switch as desired)
1 minute Rest
From 5:00-8:00:
Max Synchronized Air Squats
1 minute Rest
From 9:00-11:00:
Partner A Max Burpees to Target
Partner B 300 M Run
1 minute Rest
From 12:00-14:00:
Partner A Max Burpees to Target
Partner B 300 M Run
1 minute Rest
Finally, from 15:00-17:00:
Max Pull-Ups (partners alternate each minute)
With a Partner, for time . . .
Once AMRAP is complete, move on to . . .
Score is total number of reps.
Metcon (Time)
Buy Out . . .
“Tunnel of Love”
1000 meter Row (Partner 2 performs double unders*)
*Switch every 250 meters; Any time partner breaks on jump rope, rower MUST STOP.
Warm-up
Booty Band/Hip Circles Warm-Up (No Measure)
Have athletes grab a hip circle and place above knees, colored side in. Have them start by the rig and . . .
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 2 x)
Knee Up and Out, forward and backward
10 Squats
Lower band to ankles
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 1x)
Toes out, legs straight/lock knees, squeeze glutes, forward and backwards walking mostly on heels
Toes in, legs straight/lock knees, squeeze glutes, almost roll to outside of foot, forward and backwards walking mostly on heels
Time permitting, have athletes find a spot on the floor, put band back above knees, lay on side
With knees and ankles stacked, perform 10 clam shells, squeezing at top, per side
Roll onto back, perform 10 glute bridges
Then, perform 10 single leg glute bridges, pause at top to make harder
This warm-up is great for squat or deadlift days. If performing on a front squat day, be sure to give athletes a few front rack stretches/warm-ups in addition.
After using booty band, have athletes go to rack and roll out triceps, perform twists with bar on back, then perform a few front squat warm-up reps with empty bar.
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