Announcements
Free Physical Therapy assessments 5:30-6pm on Tuesdays! If you’ve been complaining about pain or having trouble with mobility, take advantage of these FREE assessments and see what Dr. Peter can do for you! He will be right on the other side of the gym 🙂
CrossFit Salt De Terre – CrossFit
Weightlifting
Thruster (3-2-1-1-1-1-1-1-1-1-1-1-1-1)
50% x 3
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1
101%+ x 1
101%+ x 1
Take 20 min to find a new Daily Max or 1 Rep Max.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
15 Min Cap.
When clock hits 20, perform . . .
30 Bar Muscle-Ups (Time)
Perform 30 Bar Muscle-Ups as fast as possible.
5 Min Cap.
Sub for Bar Muscle-Ups is . . .
30 Pull-Ups + 30 Russian Push-Ups
Russian Push-Ups:
https://www.youtube.com/watch?v=v2lreU6DLaM
Warm-up
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats
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