Announcements
Bring a Friend Friday is EVERY Friday this month!! Not only does bringing a friend earn ya MOM points, it’s also FUN!!! If you want to bring a friend, please contact Amy at [email protected] so you can get a waiver sent to him/her and make sure they have a spot in class. Prepare for some bumpin’ Friday partner WODs! We look forward to meeting your peeps!!
CrossFit Salt De Terre – CrossFit
Weightlifting
Squat Series (10-10-10-10-10-10)
Perform designated reps at 31X1 tempo.
2 x 10 Overhead Squats
2 x 10 Front Squats
2 x 10 Back Squats
Perform all sets at the same weight. Take a few warm up sets on your overhead squats to get comfortable with the tempo. Once you’ve found a weight that is challenging, stay there. Rest 60-90 sec between sets. You will notice that the movements get easier but with the tempo, they should still feel mighty hard.
Take 20 min on this.
Metcon
Metcon (Time)
For Time . . .
400 M Run
50 Air Squats
40 Sit Ups
30 Hand Release Push Ups (HRPU)
20 Pull Ups
10 Burpees
400 M Run
18 Min Cap.
L1: HRPU (Knees), Supine Rows/Ring Rows
L2: HRPU (Knees), Jumping Pullups (Negatives)
L3: Rx
L4: Weighted Sit Ups (30/20), Strict HSPU, C2B Pull Ups
Warm-up
Banded Snatch and Overhead Squat Warm-Up (No Measure)
Have athletes grab a green band and loop it around rig at hip height
10 Toy Soldiers
10 Toe Touches
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Banded Good Mornings (band on hip, per leg)
10 Crossover + Reach
10 Kang Squats
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Squats
10 Hugs
10 Trunk Twists
30 Second Shoulder Stretch on Rig (like leaning through a door frame) (per side)
10 Banded Thread the Needles (per arm)
Remove band from rig and perform . .
10 Passthroughs
10 Scap Retractions
10 Overhead Squats
10 Pass Through + Overhead Squats
Grab bar and begin snatch or OHS warm-up.
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