Hey guys! Happy Friday!
Updates on this weekend’s workout plans . . .This Saturday, June 13th (tomorrow), we will honor those recently fallen and sweat it out in the name of inclusion and acceptance with a circuit style workout and fundraiser benefiting the Jacksonville Art and Music School (JAMS). JAMS offers art and music programs for inner-city youth here in Jax, helping them ensure brighter futures and develop creative talents. Monetary donations can be made via the JAMS website and donations of supplies are also appreciated. Learn more here: https://www.jamslife.org/our-wishlist.
We will run this workout in 3, 30 min heats (9am, 9:45am, 10:30am), with 15 min windows between each, starting at 9am. Sign up via Wodify to reserve your spot. We will host up to 15 per heat. Friends and sig others are welcome, but we do need to know in advance if they will be attending. If heats fill up, we will offer an additional time slot at 11:15.
We hope to see you there!!
CrossFit Salt De Terre – CrossFit
Metcon (AMRAP – Rounds)
20 Min Alt EMOM
5-8 Strict Chest to Bar Pull-Ups
8-12 Strict Dips
12 Alt Double Dumbbell (or KB) Front Rack Walking Lunges (50/35)
Record total number of successful rounds as score. Note weight used if different than above.
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
16 Get Up Lunges
8 Power Snatch (75/55)
Score is total number of rounds + reps.
Get Up Lunges: https://www.youtube.com/watch?v=PZshQDGzJIA
Please be careful with the lighter plates, they are taking a lot of wear right now, so drop them gently. Thank you!!
Hip, Quad, and Shoulder Warm-Up (No Measure)
Grab a yoga mat or something cushiony, light kettle bell or odd object, then perform . . .
20 Seconds Butt Kicks
20 Seconds High Knees
20 Seconds Perfect Stretch
20 Seconds Side Lunges, Alternating
20 Sec Samson Stretch
20 Sec Hip Circles
20 Seconds Couch Stretch, Low (Right)
20 Seconds Couch Stretch, Sit Tall (Right)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Right)
20 Seconds Couch Stretch, Low (Left)
20 Seconds Couch Stretch, Sit Tall (Left)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Left)
*** If you only feel couch stretches in your quads, go to your couch or a chair and perform like this: https://youtu.be/ZAt7KE4AUNo. It will help target your hip flexors.
Now grab your kettlebell or odd object and begin to warm-up your arms . . .
10 Hanging Shoulder Rotations (lean over,let kb pull your arm straight, expanding your lat, keep wrist pointed away from you) (Right)
10 Hanging Shoulder Rotations (Left)
10 Russian Swings
10 Single Arm Russian Kettle Bell Swings (Right)
10 Single Arm Russian Swings (Left)
10 American Swings
10 Kettle Bell or Odd Object Halos (Clockwise) (https://youtu.be/wJcmanVh5EE)
10 Kettle Bell or Odd Object Halos (Counter-Clockwise)
10 Push Presses with Shoulder Rotation (twist wrist out then in) (Right)
10 Push Presses with Shoulder Rotation (Left)