Announcements
Tonight‘s nutrition seminar is canceled. Unfortunately, the nutritionist is not feeling well so out of an abundance of precaution we have chosen to reschedule. Thank you all for your understanding! We will keep you posted on the new date.
CrossFit Salt De Terre – CrossFit
Weightlifting
Bent Over Row (10-10-10-10-10)
Perform 5 sets of 10, building in weight. Immediately after each set, perform a max effort set of strict, wide grip pull-ups. Rest 90 sec to 2 min after each set. Use band for pull-ups if you cannot get more than 5+ per set.
Metcon
Metcon (Time)
In Teams of 3, Perform for Time and Weight . . .
1200 M Row
90/60 Slam Balls (30#)
60 Sumo Deadlift High Pulls (135/95)
30 Kettlebell Snatches (70/53)
900 M Row
75/45 Slam Balls
45 Sumo Deadlift High Pulls
30 Kettlebell Snatches (70/53)
600 M Row
60/30 Slam Balls
30 Sumo Deadlift High Pulls
30 Kettlebell Snatches (70/53)
1200 M Row
Then, with time remaining, find a daily max ground to overhead.
*Score = Time it takes to complete the workout
24 Min Cap.
L1: Light weight slam ball, dumbbell snatches
L2: Dumbbell Snatches
L3: 53/35
L4: Rx
Note weight below for ground to overhead.
Ground to Overhead (1-1-1-1-1-1-1-1-1-1)
Get the bar from floor to overhead using the snatch or clean and jerk variation of your choice.
Warm-up
Kettle Bell Warm-Up (No Measure)
400 M Run, then . . .
Grab 1 light to medium weight kettlebell, dumbbell or odd object and then . . .
1. Hold kettlebell in right hand, hinge at hips and round back letting lats expand, move kettlebell in small circular motion, 10 each direction, then same on other arm
2. 10 around the body swings/hand offs, right
3. 10 around the body swings/hand offs, left
4. 10 total figure eights (partial squat, pass kettlebell between legs while keeping chest up)
5. 10 Romanian (straight leg) deadlifts
6. 10 Russian (to eyes) kettlebell swings
7. 10 American kettlebell swings
8. 10 Single arm Russian swings, right
9. 10 Single arm Russian swings, right
10. 10 Goblet squats (can pause in bottom if you like)
11. 5 Push Press with wrist twist (twist out, twist in), right
12. 5 Push Press with wrist twist, left
Then . . . proceed to lift specific warm-up.
*** Time permitting, you can also have athletes play the kettlebell game where they each grab 2 kettlebells and set them up in a line running from the front to the back door (so there is enough room for athletes to perform a plank on either side of the line). Then, have athletes partner up, set up in a plank on opposite sides of the line (same end), and race down the line, touching each kettlebell with both hands. Perform 2-3 times.
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