Announcements
Free Physical Therapy assessments 5:30-6pm on Tuesdays! If you’ve been complaining about pain or having trouble with mobility, take advantage of these FREE assessments and see what Dr. Peter can do for you! He will be right on the other side of the gym 🙂
CrossFit Salt De Terre – CrossFit
Weightlifting
Back Squat (3-2-1-1-1-1-1-1-1-1-1-1-1-1)
50% x 3
60% x 2
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
101%+ x 1
101%+ x 1
101%+ x 1
Take 20 min to build to a new Daily Max or 1 Rep Max.
Metcon
Metcon (AMRAP – Rounds)
Alternating EMOTM for 15 Minutes . . .
8 Dumbbell Burpee Deadlift (50/35)
8 Toes to Bar
8 Dumbbell Squat Cleans
*At the top of Every Minute Complete 15 Double Unders
Score is total number of successfully completed rounds.
Warm-up
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:
https://www.youtube.com/watch?v=2v4BFOQ58F8
(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
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