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
Back Squat (5-5-5-5-5-5-5-5-5-5)
Every 90 Sec, for 10 sets, perform 5 reps at 70%. Take a few sets to warm up, them we will start this together.
Metcon
Metcon (AMRAP – Rounds)
Every 75 Sec, perform 1 of the following exercises for a total of 4 rounds.
1. 6 Toes to Bar + Pull-up
2. 9 Hang Power Cleans (135/95)
3. 12 Grasshoppers (total)
4. 200 M Sprint
Toes to Bar + Pull-Up means do 1 toes to bar then 1 pull-up, then 1 toes to bar, then 1 pull-up.
Grasshopper: https://www.youtube.com/watch?v=3j4EKfpajYU
Reduce reps as needed so you are getting at least a small break after each movement. Bike sub is .4 miles.
Score is total number of successful rounds with 4 being the best possible score if you don’t get caught on anything.
L1: 6 V-Ups + 6 Ring Rows, 65/45, 100 M Run
L2: 6 Hanging Knee Raises + 6 Ring Rows, 95/65
L3: Rx
L4: Toes to Bar + Pull-Up + C2B Pull-Up, 155/105
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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