Nutrition Seminar Thursday, December 3rd at 6:30pm. No 6:30pm CrossFit Class that evening. Come meet Registered Dietitian and Sports Nutritionist, Kelsey Beckmann and learn how you can stick to your diet plans over the holidays. There will lots of time for Q&A, so come armed with questions!
The days before and after Thanksgiving have been historically slow, and we want to give our coaches some extra time with family, so this year our holiday schedule will be:
• No PM classes 11/25. 6am, 8:30am and Noon ONLY.
• CLOSED Thursday, 11/26 for Thanksgiving.
• 9am Class ONLY Friday, 11/27
• 9am Class ONLY, Saturday, 11/28
CrossFit Salt De Terre – CrossFit
3 Position Snatch (2-2-2-2-2-2-2)
High Hang + Hang + Full, all squat snatches.
*** Perform in reverse order! Full Snatch, then Hang Snatch, then High Hang Snatch.
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
Take 15 min on this. Take % off full snatch.
Metcon (AMRAP – Rounds and Reps)
20 Minute Partner AMRAP (Sprint Intervals)
10 Box Jumps (30/24)
8 Power Snatches (75/55)
6 Bar Facing Burpees
Partner 1 performs entire cycle while partner 2 rests, then alternate.
L1: 10 broad jumps, Light DB Snatches, Regular Burpees
L2: DB Snatch (50/35)
Score is partners’ combined rounds + reps.
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 or OHS warm up depending on day. For OHS . . .
5 Behind Neck Presses
5 Back Squats
5 Sots Presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
5 Overhead Squats
5 Behind Neck Split Jerks
5 Overhead Squats