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
Power Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Take bar from floor and perform 1 power snatch, stand up, perform designated number of overhead squats.
45% x 3
50% x 3
55% x 3
60% x 2
65% x 2
70% x 2
75% x 1
75% x 1
75% x 1
Take % off snatch. Take 15 min on this.
3 Rounds For Time . . .
450 M Run
20 Alt Dumbbell Hang To Overhead (50/35) (Alt every 5)
10/8 Ring Dips
Rest 2 min after each round.
L1: Run, Light DB , Push-Ups or Assisted Push-Ups
L2: Run, Banded Horn Dips or Push ups on Rings or DB’s, 35/25
L4: 5 Ring Muscle-Ups
18 Min Cap.
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Sotz Presses
10 Overhead Squats with Palms Open
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.