Announcements
Giveback events resume 9/5. We will be going back to White Harvest Farms to help with their fall planting. Volunteer time is 8am to 11am, Saturday, September 5. Teen kiddos and sig others welcome. If you are not on Facebook and would like to join us for this event, please email Amy at [email protected] to reserve your space and get additional event details. Space is limited and distancing and sanitizing will be enforced.
CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (8-8-8-8-8)
Perform 1 set, together, every 2 min for 5 sets. Build to a heavy set of 8. We will do these at tempo and you will LOVE it. Tempo is: 52X1.
Record heaviest weight as score. This will be light enough to take off ground if we run out of racks.
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
100 Meter Row OR .1 Mile Bike
1 Seated DB (or Kettlebell) Press (50/35)
1 Supine Row
200 M Row OR .2 Mile Bike
2 Seated Presses
2 Supine Rows
…..300/3/3 , 400/4/4…, etc.
1,000 Row
10 Seated Presses
10 Supine Rows
Supine Row: https://www.youtube.com/watch?v=LifXTvc4r2g
Warm-up
Booty Band/Hip Circles Warm-Up (No Measure)
Have athletes grab a hip circle and place above knees, colored side in. Have them start by the rig and . . .
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 2 x)
Knee Up and Out, forward and backward
10 Squats
Lower band to ankles
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 1x)
Toes out, legs straight/lock knees, squeeze glutes, forward and backwards walking mostly on heels
Toes in, legs straight/lock knees, squeeze glutes, almost roll to outside of foot, forward and backwards walking mostly on heels
Time permitting, have athletes find a spot on the floor, put band back above knees, lay on side
With knees and ankles stacked, perform 10 clam shells, squeezing at top, per side
Roll onto back, perform 10 glute bridges
Then, perform 10 single leg glute bridges, pause at top to make harder
This warm-up is great for squat or deadlift days. If performing on a front squat day, be sure to give athletes a few front rack stretches/warm-ups in addition.
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