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
Power Clean + Clean and Jerk (2-2-2-2-2-2-2-2)
Perform 1 Power Clean then lower back to ground, reset and perform 1 Squat Clean and 1 Split Jerk.
Build to 80% over the course of 8 sets. Take no more than 20 min on this.
Metcon (AMRAP – Rounds)
18 Minute Alt EMOTM
Minute 1: 60 Sec Max Calorie Row (or Bike)
Minute 2: 1 Round Of DT (95/65)
Alt movements/mins till you get to 18 min.
*Complete as many minutes as possible. Score is total number of successful min. Rest Minutes are allowed.
L1: Light Barbell
L4: Perform DT at (155/105)
*The weight is super light because it is conditioning of the reps of DT. Do NOT go heavy. Can you complete all 18 Minutes?
7 Series Barbell Warm-Up (No Measure)
450 M Run, then . . .
7 Series (modified with 9 movements)
Have athletes grab a barbell and perform . . .
7 Bent Over Rows
7 Hang Power Cleans
7 Strict Press
7 Front Squats
7 Behind the Neck Presses
7 Good Mornings
7 Kang Squats
7 Back Squats
Then move on to movement specific warm-up.