Announcements
If you are interested in a fun extracurricular, our gym kickball team, The Salty Dogs, is looking for playersl! Season starts Sept 27 and all games are between 1 and 4pm at Klutho Park in Springfield. Register here: https://www.jaxfray.com/?commish_id=5613&team_id=64642 if you want to play!
Sig others are welcome and encouraged! Referral code is 204237. If you use that, Amy will bounce some $$ back at ya next season!
CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (2-2-2-2-2-2-2-2-2-2)
Build to a heavy double over the course of 8-10 sets. Rest 1 min between lighter sets and 2 min between heavier sets.
If you get a PR, ring that bell and write it on the board!!
Metcon
Metcon (Time)
For Time . .
800 M Run
7 KB Snatch (53/35) #Left hand
7 KB Snatch #Right hand
14/10 Strict Pull-Ups
600 M Run
7 KB Snatch #Left hand
7 KB Snatch #Right hand
14/10 Strict Pull-Ups
450 M Run
7 KB Snatch #Left hand
7 KB Snatch #Right hand
14/10 Strict Pull-Ups
300 M Run
7 KB Snatch #Lefthand
7 KB Snatch #Righthand
14/10 Strict Pull-Ups
20 min cap.
Warm-up
Squat and Lunge Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor or Box (sit but back to heel) (20 sec per side)
10 Tuck Jumps or Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Floor or Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges OR Split Squats per leg (set up in lunge, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, if performing front squats, get a bar in a rack and perform . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!
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