Announcements
800g Nutrition Challenge Info Sesh happening Wednesday, 2/19 at 6:30pm. If you are interested in learning more , join us! 6:30pm class will be canceled that evening.
CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (3-3-3-3-3-3-3-3-3-3)
Every minute, on the minute for 10 minutes, perform 3 reps at 75%.
After last set of front squats, stop performing EMOM and perform 2 sets of 5 back squats at same weight.
Metcon
Metcon (AMRAP – Rounds)
20 Min Alternating EMOM
Min 1: 15/12 Calorie Row
Min 2: 9 Ring Push-Ups
Min 3: 6 Burpee Weighted Step-Ups, Alternating (24/20) (50/35)
Min 4: Rest
Score is total number of successfully completed rounds.
If you get caught, move on to the next minute and lost that round.
Burpee Weighted Step-Up – https://www.youtube.com/watch?v=IQU-cTgUTyc
Warm-up
Front Squat Warm-Up (No Measure)
Have athletes grab a medium weight kettle-bell and a box, then perform . . .
20 Goblet Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Box (leg up, lean forward, hold 20 sec)
10 Box Jumps, silent
Pigeon Stretch on box (hold 20 sec per side)
10 Box Jumps, silent
Turn box over, grab kettlebell, hold in hand on non-working leg and prop foot on box, then . . .
10 Split Squats per leg
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
10 Goblet Squats, jumping
Then, put kettlebell away and get a bar in a rack, have athletes . . .
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!
*** Athletes should share boxes for this and can use the boxes for the warm-up and the metcon.
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