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
Overhead Squat (5-4-3-2-1-1-1-1-1-1-1-1-1-1-1)
50% x 5
60% x 4
70% x 3
75% x 2
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
Take 20 min to build to a new 1 RM Overhead Squat. Use a behind the neck push jerk or split jerk to get the bar over your head. DROP THE BAR when it gets heavy. Do not try to lower a heavy bar on your neck/back.
4 Rounds for Time . . .
600 M Run
22 Double KB/DB Push-Press (35/25)
50 Ft Handstand Walk (up and down rig)
20 Min Cap.
Sub for Handstand Walk is 5/3 Wall Walks OR 2 Piked Around the worlds.
Snatch Warm-Up 2 (Quicker) (No Measure)
Banded Hamstring Stretch on Rig
Set band at hip height, lay on ground (facing away from rig), leg straight up in air with heel through band.
Hold 20-30 sec.
Then perform 10 leg punches trying to drive heel to ground.
Repeat moving further away from rig to intensify the stretch.
Then, switch sides.
Move band down and perform . .
Banded Thread the Needles – 10 per side, squeeze shoulders together at top and pause
Then, remove band from rig and perform 10 of each . . .
Around the Body Left
Around the Body Right
Put bands away and instruct athletes to grab a bar, and being “Snatch Warm-Up – Specific with Barbell.”