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
Snatch Pull + Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Take bar from ground and perform a high pull, then lower to ground and perform a squat snatch, then stand up and perform an overhead squat.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1 x 3
Take 20 min on this. Take % off snatch. Drop the high pull so you can really get tall when you perform this piece.
For Time . . .
Power Clean (135/95)
Deficit Push-Ups (Chest to Deck) 45/25
Overhead Sit-Ups with Wall Ball (30/20)
Overhead Sit-Ups with Wall Ball: https://www.youtube.com/watch?v=BbCx_yuQtkE
Make sure your chest touches the ground in the push-ups.
15 Min Cap.
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up.