Announcements
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
Weightlifting
Romanian Deadlift (10-10-10-10-10)
With legs straight, hinge at hips and lower bar till torso is parallel to floor, return to standing.
Perform 5 sets of 10, building in weight. Immediately after each set, perform 10 bent over rows with barbell.
Take 15 min on this.
Metcon
Metcon (Time)
With a Partner, Perform 2 Rounds for Time of . . .
2 Rounds For Time
75 Double Unders (Each)
20 Strict Chin-Ups
75 Double Unders
50 Overhead Squats (75/55)
75 Double Unders
20 Bar Muscle-Ups
If you are uncomfortable sharing a bar, we have enough for everyone to have their own.
Sub for Bar Musle-Ups is 20 Strict Pull-Ups + 20 Push-Ups.
Sun for double unders is speed steps OR 1 min double under attempts.
Partition reps as desired, but both partners must do all double unders.
25 Min Cap.
Warm-up
7 Series Barbell Warm-Up (No Measure)
450 M Run, then . . .
7 Series (modified with 9 movements)
Have athletes grab a barbell and perform . . .
7 RDLs
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.
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