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
Push Press + Power Jerk + Split Jerk (3-3-3-2-2-2-1-1-1)
Take bar from ground and perform this sequence. Perform each movement as a new rep and make sure your set up is correct before you start.
50% x 3
55% x 2
60% x 2
65% x 2
70% x 2
75% x 1 (3 sets)
Take 15 min on this. Take % off split jerk or clean and jerk, whichever is most recent. Take bar from ground today.
Metcon (AMRAP – Rounds)
Alt EMOM for 21 Minutes
10 Double Unders + 5 Thrusters (75/55)
10 Double Unders + 5 Power Clean + Power Jerks
10 Double Unders + 5 Power Snatches
Score is total number of successful rounds/minutes with the best possible score being 21.
Sub for double unders is 10 speed steps or 15 seconds of attempts.
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Hold a set of plates for movements 1-9 if you want to make this a little more challenging.