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
High Hang Clean + Hang Clean + Clean + Front Squat (1-1-1-1-1-1-1-1)
Stand up then lower bar to high hang position and perform a high hang squat clean, then stand up again, lower to hang and pause then perform a hang squat clean, then stand, lower to floor and perform a clean (squat), then stand and perform a final squat.
Perform 1 set every 90 seconds for 8 total sets, building in weight. Yep, they are allllllll squat cleans.
Metcon
Thigh Guy Summer (Time)
100 Front Foot Elevated Bulgarian Split Squats (35/25) (alt every 10)
400 M Run
80 Single Leg Deadlifts with Dumbbbells (35/25) (alt every 10)
300 M Run
60 Suitcase Deadlifts with Dumbbells
200 M Run
40 Double Dumbbell Front Squats
100 M Run
20 Romanian Deadlifts (185/125)
20 Min Cap.
To scale, reduce weight on dumbbells or perform movements at body weight. Scale spit squats to bodyweight reverse lunges.
Front Foot Elevated Split Squat: https://www.youtube.com/watch?v=72Yzbn5bywY
Warm-up
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Wrist circles
Elbow circles
Hugs
Over and Backs (like ys but with bent arms at top)
Freestyle Bounce (one arm up, one arm down, thumbs back)
Arm Circles (big, forward and back)
Trunk Rotations (dish washer, shift on feet)
Hip Circles (both directions)
Bow and Bend (reach between legs, lean back at top)
Knee Circles (both ways)
Toy Soldiers
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec
Squat stands
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