Gym CLOSED for regular classes on Saturday, 10/31 for our Come as You Aren’t Halloween competition. If you’d like to participate, grab a partner and sign up by Monday, 10/25. Spots are still available!
WE NEED VOLUNTEERS for this event. If interested, email Amy at [email protected] Volunteers will receive free beers from Tabula Rasa and an event tee! We need folks from 7am to 3pm.
CrossFit Salt De Terre – CrossFit
Overhead Squat (3-3-3-3-3-3-3-3-3-3)
Perform 1 set of 3 every 2 min for 20 min. Perform all sets at 60%.
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
3 Ring Muscle-Ups
6 Clusters (95/65)
9 Box Jump Overs (24/20)
L1: 6 Ring Rows + 6 Bench Dips. 35/45, Step Overs
L2: 6 Ring Rows + 6 Dips, 75/55
L3: 6 Strict Pull-Ups + 6 strict Ring Dips
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.