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
High Hang Clean + Jerk (2-2-2-2-2-2-2)
Take bar from high hang or power position and perform a squat clean, then perform a split jerk.
50% x 2
60% x 2
70% x 2 x5
This is a technique day and is not intended to feel super heavy. Focus on driving with your legs and hips first, and not allowing your chest to dip forward in your high hang clean. Today’s lifting should take less that 15 min so make your goal to do every set perfectly.
Take % off your clean or clean and jerk, whichever is more recent.
10 Rounds For Time . . .
30 Double Unders
2/1 Bar Muscle-Ups
4 Burpees Over Dumbbell
6 Dumbbell or Kettlebell Thrusters (50/35)
21 min cap.
Sub for double unders is 30 speed steps.
Sub for bar muscle-ups is 4+4/2+2 Bent Over Rows + Bent Over Tricep Extensions (you may need lighter dumbbells for this).
Bent Over Tricep Extensions: https://www.youtube.com/watch?v=rqefaPkIPqc
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats