Announcements
PT Sessions now available at CFSDT on Tuesdays and Thursdays. Peter Yu, Dr. of Physical Therapy will be at the gym and available for appointments 4:30-7pm (see Wodify to book). Hour long appointments must be booked 48 hours in advance or earlier. Initial consultations are free, and can be booked up to 2 hours beforehand. Initial consultations run 5:30-6pm and will be 10 min, 1 on 1. All athletes are invited to use 1 free initial consultation.
CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (2-2-2-2-2-2-2-2-2-2-2-2-2)
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 (8 sets)
Take 20 min.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min Partner AMRAP, Alternating FULL Rounds
15/12 Cal Row
9 Wallballs (30/20)
3/2 Ring Muscle-Ups
Sub for muscle-ups is 6 chin ups + 6 dips.
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!
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