Announcements
Hey guys! Items purchased June to August will be charged this week – sorry!! Wodify has been in update mode but it good to go now. I apologize for the delay.
Our next giveback event is 10/3 at First Coast No More Homeless Pets at 464 Cassat Ave, Jacksonville, FL 32254-3768, United States from 8:30am to 11:30am. Please RSVP in the fb event, or by emailing me. We can only take 12 for this one. At the last event we had a lot of no shows, so if you RSVPd yes, please show up so you aren’t taking a spot from someone. This event is worth 50 MOM points.
CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (3-3-3-3-3-3-2-2-1-1)
Back Squat (3/45 3/55 3/65 3/75 2×3/80 2×2/85 2×1/90)
45% x 3
55% x 3
65% x 3
75% x 3
80% x 3
80% x 3
85% x 2
85% x 2
90% x 1
90% x 1
Your new squat #s should make this really fun 😉
Take 20 min on this. Rest 1 min between lighter sets and 2 full minutes between heavier sets.
Metcon
Metcon (Time)
For Time . . .
100 Double Unders OR Speed Steps
21 Ring Dips (Strict)
100 Double Unders OR Speed Steps
21 Pull-Ups (Strict)
100 Double Unders OR Speed Steps
15 Ring Dips (Strict)
100 Double Unders OR Speed Steps
15 Pull-Ups (Strict)
16 Min Cap.
Sub for unassisted ring dips is assisted dips on horns or between boxes.
Sub for strict pull-ups is seated pull-ups or negatives.
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!
Leave a Reply