Announcements
1st Quarter Charges will be processed between 4/23 and 5/1. We will be moving to a kiosk system for check out in May! An instructional video will be posted on the members only Facebook group.
Bring a Friend Fridays will continue for May!! 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
One and One Quarter Front Squat (3-3-3-3-3-3-3-3-3)
https://www.youtube.com/watch?v=wbo39M1IGOg
Take 3 warm up sets then stay at the same weight for 6 working sets. These should be challenging, but at no point should you feel you might miss the lift.
Take 20 min on this.
Metcon
Metcon (Time)
Partner WOD
Move Follow the leader, to perform 5 Rounds Each of . . .
10 Thrusters (95/65)
10 Burpees to Target
10 Chest to Bar Pull-Ups
25 Min Cap.
Score it time when partner 2 finishes last round.
L1: Dumbbell Thrusters, Regular Burpees, Ring Rows
L2: Lighter Barbell Thrusters, Burpees to Target, Ring Rows
L3: Rx
L4: 115/85, Strict Chest to Bar Pull-Ups
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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