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
Hang Clean + Below Knee Hang Clean (3-3-3-2-2-2-1-1-1)
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 clean or clean and jerk, whichever is most recent. These are squat cleans.
Take 15 min on this.
For Time . . .
*Every Minute Complete 3 Burpee Box Jump Over (BBJO) (24/20)
*Starts with BBJO
L1: Regular Burpees, V-Ups/Tuck Sit-Ups
L2: Regular Burpees, WEIGHTED Hanging Knee Raises
L4: 5 BBJO (24/20)
15 Min Cap.
Weighted Hanging Knee Raise: https://youtu.be/cAM1Tm9w8F4?t=60
*** You can also use a dumbbell for these.
The Spealler Warm-Up – General Warm-Up 5 (No Measure)
1. 20 Forward Arm Circles (increase size as you go)
2. 20 Backward Arm Circles
3. 20 Hugs
4. 20 Throws (arms over head, elbows bent)
5. 20 Trunk Twists (stand tall)
6. Trunk Twists (leaning)
7. Hamstring Stretch + Hip Circle – with legs straight, lean and touch right
toe, then sweep arms to left toe, then stand and lean back and make a
hip circle at the top (10 each direction)
8. 20 Alternating Side Lunges
9. 20 Alternating Lunges with Elbow Touch (walk hands along ground to
switch sides, hips up for additional hamstring stretch)
10. 20 Squat Stands
11. 20 Leg Swings (Right) – arms out at shoulder height, BALANCE
12. 20 Leg Swings (Left)
13. 20 Jumping Squats