Announcements
Remote WODs – stuff you can do at home with little to no equipment will be available starting tomorrow, 3/18 UNTIL. Choose “Remote Wod” in programs to view the WOD and be sure to submit your score. We will be starting a Remote WOD comp next week! I will post a video with details on how to access the Remote WODs, as well as daily videos of movement standards and workout intentions.
When you are in the gym . . .
To help reduce our chances of contracting COVID-19, we are putting the following policies in place until further notice:
1. We ask that all members wash their hands when they arrive.
2. We ask everyone to thoroughly wipe down their equipment before and after use.
3. If you have any flu-like symptoms, please stay home.
4. We will not be allowing drop-ins till this thing calms down.
Thanks for understanding and helping us keep you healthy and happy!
CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (5-5-5-5-5)
50% x 5
60% x 5
70% x 5
70% x 5
70% x 5
Between each set, perform 10 jumping squats at 25% body weight. Rest 1 min after jumping squats.
Take 15 min on this.
Metcon
Metcon (Time)
For Time . . .
800 M Run
15 Kettlebell (KB) Swings (53/35)
10 Handstand Push-Ups (HSPU)
600 M Run
15 KB Swings
10 HSPU
450 M Run
15 KB Swings
10 HSPU
300 M Run
15 KB Swings
10 HSPU
20 Min Cap.
Sub for HSPU is Piked Push-Ups on Box.
Rx+ = Strict HSPU
Warm-up
Back Squat Warm-up (No Measure)
450 M Run
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
https://www.youtube.com/watch?v=2v4BFOQ58F8
(hold for 20-30 sec per pose, per side)
3 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Then, grab barbell and perform . . .
10 Good Mornings
10 Kang Squats
10 Back Squats
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