Announcements
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!
https://competitioncorner.net/events/4219
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
Weightlifting
Back Squat (6-6-6-6-6)
Perform as BOX SQUATS using a small box, bench, or stack of plates that allow your hip crease to reach lower than your knees. Sit completely down on the box, don’t just tap it, then drive up with your chest first.
Perform 1 set of 6 at 65% every 2 min for 10 min.
Metcon
Metcon (AMRAP – Rounds)
Every 3 Min x 30 Min OR Until Failure . . .
50 Double-Unders
3 Power Cleans (155/105)
3 Handstand Push-Ups (HSPU)
*Rest remainder of 3 min
*Each Round add accordingly . . .
Rounds & Reps
1: 3 Cleans/3 HSPU
2: 3 Cleans/6 HSPU
3: 3 Cleans/9 HSPU
4: 6 Cleans/12 HSPU
5: 6 Cleans/15 HSPU
6: 6 Cleans/18 HSPU
7: 9 Cleans/21 HSPU
8: 9 Cleans/24 HSPU
9: 9 Cleans/27 HSPU
10: 12 Cleans/30 HSPU
L1: 50 Single Unders, 115/75, Seated Strict Press barbell (55/45)
L2: 50 Speed Steps or Dubs, 135/95, Pike Box HSPU
L3: Rx
L4: 50 Dubs, 185/125, Strict HSPU
If you get caught before the 30 min is up, take reps down to a manageable scheme, something that takes 2 min or so, and continue working till the clock runs out.
Warm-up
Simple Squat Warm-Up (No Measure)
450 M Run
10 Crossover Good Mornings
10 Toy Soldiers
10 Hip Circles
10 Leg Swings Open
5 Air Squats
20 Sec Russian Baby Maker
x 3 sets
10 Fire Hydrants (per leg)
20 Sec Wide Lunge Hold + 10 Knee Pushes per Side
10 Hawaiian Squats
10 Narrow Stance Squats
10 Sumo Squats
10 Jumping Air Squats
Review movement and proceed to lifting session!
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