Please be sure to vote for your preferred evening class times for August! We are considering making a temporary change, but nothing is set in stone. There is a poll on the whiteboard. Your input is most valuable to us!!
CrossFit Salt De Terre – CrossFit
Power Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Take bar from floor and perform 1 power snatch, stand up, perform designated number of overhead squats.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1 (3 sets)
Take % off snatch. Take 15 min on this.
Perform for Time . . .
4000 M Row (or 5 Mile Bike)
EMOM perform 8/5 Push-Ups
*WOD Starts With the Row/Bike
24 Min Cap.
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.