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
Deadlift (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
Then continue to build to a new 1 RM or daily max. Only go as heavy as form allows. Take 20 min on this.
Metcon
Metcon (Time)
Partner WOD, 2 Rounds For Time . . .
30 Clusters (135/95)
20 Bar Muscle-Ups
20 Clusters
15 Bar Muscle-Ups
10 Clusters
10 Bar Muscle-Ups
Partition reps as desired.
20 Min Cap.
Sub for Bar Muscle-Ups = Burpee Pull-Ups.
Warm-up
Deadlift Warm-Up (No Measure)
200 M Run, alternating between running forwards and backwards, switching at each intersection.
Then, grab a kettle bell and perform 2 Rounds of . . .
5 Jefferson Curls
5 RDLs
5 Russian Swings
5 American Swings
5 Windmills (per arm)
Put kettlebell down, move to rig and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
Grab barbell and a partner and move to floor for movement specific review and a few more warm-up drills.
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