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
Agent Billy Clardy III (AMRAP – Rounds and Reps)
AMRAP (in a Teams of 3) for 48 minutes
Partner A: Run 450 meters
Partner B performs AMRAP of:
12 Overhead Alternating Lunges with Plate (45/25 lb)
6 Burpees to Plate (jump on plate at end of rep) (45/25 lb)
19 Plate Ground-to-Overheads (45/25 lb)
Partner C: Rest
All partners rotate when Partner A finishes the run.
Wear a Weight Vest (20/14 lb) throughout if possible.
When ‘A’ comes back from run, ‘A’ moves to ‘B’ (picks up where their partner left off), ‘B’ moves to ‘C’, ‘C’ moves to ‘A’. Continue this pattern for the duration of the 48-minute workout.
Score is the total number of rounds and repetitions completed of the 12-6-19 AMRAP
This hero workout is dedicated to Agent Billy Clardy III, of the Huntsville, AL, Police Dept., who was shot and killed while participating in a narcotics operation with the HIDTA Gulf Coast Task Force on December 6, 2019.
The weight vest represents the weight Agent Clardy carried through his career. AMRAP 48 represents his age. 12-6-19 represents the day of passing. Overhead plate lunges represents how he always put others above himself.
General Warm-Up 1 (with plate) (No Measure)
Tell athletes to grab a 15/10 pound plate. Send them on a 450 M run, telling them to hold the plate over their head for as much of the run as possible. When they return, perform:
20 Crescent Moons – hold plate, extend arms straight above head, keeping arms straight, tap plate to right hip, then go above head, pushing head through, then tap to left hip. Right + Left = 1.
20 Figure Eights – hold arms out straight, move plate in figure eight formation/infinity sign
20 Tricep Extensions – put plate above head, then bend arms so plate lowers to back/shoulders, then extend again
20 Good Mornings with plate on back
20 Back Squats with plate on back
20 Overhead Squats with plate above head