Announcements
August Class Schedule has been determined. Thank you for your feedback!
Monday – 6am, 8:30am, Noon, 4:30, 5:30, 6:30pm
Tuesday – 6am, 8:30am, Noon, 4:30, 5:30pm
Wednesday – 6am, 8:30am, Noon, 4:30, 5:30, 6:30pm
Thursday – 8:30am, Noon, 4:30, 5:30pm
Friday – 6am, 8:30am, Noon, 4:30, 5:30pm
Saturday – 9am and 10:15am
We will ensure classes end with 5 minutes for cleaning and transitioning.
Virtual classes and remote programming will continue for August. Classes will be streamed or led from home by Amy at Noon and 5:30pm daily.
CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (5-5-5-5-5-5-5-5)
50% x 5
60% x 5
70% x 5
75% x 5 x 5
Take 15-20 min on this.
Metcon
Metcon (Time)
For Time . . .
Buy-in: 1200M Run (3 loops)
Then . . .
5 Rounds of:
10 American Kettlebell Swings (53/35)
10 Back Squats (75/55)
10 Push Press
Cash Out: 1200M Run
30 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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