Announcements
*** Cancellation window changing to 2 hours prior to class start time for evening classes starting May 1. If you do not cancel within 2 hours of class start time, you will be dinged $3. We are doing this because of the high volume of last minute cancellations occurring and because we want folks who want to come to classes to be able to plan better and make it in! Thanks!
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
Shoulder Press (12-12-12-12-12)
Take bar off ground. Keep weight the same for all 5 sets. Immediately following each set, perform 12 Strict Pull-Ups, then rest 90 sec.
Scaling for Pull-Ups is banded pull-ups or kipping pull-ups (but try to do atleast a few strict each set if you choose to kip). If you’d like to make this more challenging, opt for strict chest to bars.
Take 15 Min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
Accumulating AMRAP
5 min. AMRAP
1 Min Rest
4 min. AMRAP
1 Min Rest
3 min. AMRAP
1 Min Rest
2 min. AMRAP
1 Min Rest
1 min. AMRAP
10 Push Press (95/65)
10 Sumo Deadlift High Pulls
10 Lateral Bar Hop Overs – total (over + back = 1)
*Pick up where you left off
Score is total number of rounds plus reps. This is intended to be a go go go workout so choose a weight you can move easily without taking breaks.
L1: 45/35
L2: 65/45
L3: Rx
L4: 115/75
Warm-up
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Hugs
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Hold a set of plates for movements 1-9 if you want to make this a little more challenging.
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