Given the rise in COVID rates and outbreaks at area beach bars, we are now scanning the temperature of everyone that enters the gym. If you have a temp of 38 degrees Celsius (100.4 degrees Fahrenheit) or higher, we will ask you to leave and return only after you’ve had a negative COVID test. Thank you for helping us stay safe and well!
CrossFit Salt De Terre – CrossFit
Back Squat (5-5-5-5-5-5-5-5)
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5 x 3
Take 15-20 min on this, resting 1-2 min between sets.
For Time . . .
Curtis P’s (115/75)
Toes to Bar
1 Curtis P = 1 Power Clean + 1 Lunge Each Leg + 1 Push Press
18 min cap.
Be sure to warm up your shoulders before tackling this as they won’t be super warm from the back squats.
Compare to performance on 1/17/2020.
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:
(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