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
Front Squat (3-3-3-3-3-3-3-3-3-3)
Every 2 Min, for 20 min peform 3 reps at 80%.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
12 Min Cap.
Rx+ = 75/55 and 10 pull-ups + 10 chest to bar pull-ups + 10 bar muscle-ups
We will perform in two heats with heat 2 starting at 5 min.
Warm-up
Booty Band/Hip Circles Warm-Up (No Measure)
Have athletes grab a hip circle and place above knees, colored side in. Have them start by the rig and . . .
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 2 x)
Knee Up and Out, forward and backward
10 Squats
Lower band to ankles
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 1x)
Toes out, legs straight/lock knees, squeeze glutes, forward and backwards walking mostly on heels
Toes in, legs straight/lock knees, squeeze glutes, almost roll to outside of foot, forward and backwards walking mostly on heels
Time permitting, have athletes find a spot on the floor, put band back above knees, lay on side
With knees and ankles stacked, perform 10 clam shells, squeezing at top, per side
Roll onto back, perform 10 glute bridges
Then, perform 10 single leg glute bridges, pause at top to make harder
This warm-up is great for squat or deadlift days. If performing on a front squat day, be sure to give athletes a few front rack stretches/warm-ups in addition.
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