Cohen Weightlifting Clinic is this Sunday, 12/20. Please spread the word. We need at least 3 more sign ups to make this a go. Last day to register is 12/18. Sign up link is below!
Xmas Eve, 12/24 – CLOSED
Christmas Day, 12/25 – CLOSED
Saturday, 12/26 – CLOSED
New Year’s Eve, 12/31 – CLOSED
New Year’s Day, 1/1- CLOSED
CrossFit Salt De Terre – CrossFit
Back Squat (2-2-2-2-2-2-2-2-2-2-2-2)
60% x 2
70% x 2
75% x 2
80% x 2 (9 sets)
OUCH! This is gonna be heavy. Good thing you get 25 min on this today 🙂
Metcon (AMRAP – Reps)
16 Min Alt EMOM (4 Total Rounds) . . .
Max Rep Burpee Deadlift (50/35)
Max Rep Wallballs (20/14)
Max Alt Dumbbell Snatches
Score = Total Reps.
Try to work until we rotate. Don’t STOP Moving!
L1: Light DB, Light WallBall
L2: 35/25, 14/10
L4: 70/50 (may need to use KB), 30/20
Back Squat Warm-up (No Measure)
450 M Run
Posterior Chain & Hips Wall Stretch:
Lay on floor, legs up on wall, bring ankle over knee and sole of opposite foot down on wall, hold for a 30 count. Next, perform 10 pushes on knee (toward wall), then extend legs, point and flex toes 10 x, then perform same routine on opposite leg.
Dynamic Pigeon Stretch + Elevated Pigeon Stretch:
(hold for 20-30 sec per pose, per side)
3 Sets of:
10 Hip Circles
10 Wall Slides (hands on wall, squat with chest up)
10 Hip Hinge to Wall (https://www.youtube.com/watch?v=4VDafFbBSao)
Then, grab barbell and perform . . .
10 Good Mornings
10 Kang Squats
10 Back Squats