Announcements
Remote WODs – stuff you can do at home with little to no equipment will be available starting tomorrow, 3/18 UNTIL. Choose “Remote Wod” in programs to view the WOD and be sure to submit your score. We will be starting a Remote WOD comp next week! I will post a video with details on how to access the Remote WODs, as well as daily videos of movement standards and workout intentions.
When you are in the gym . . .
To help reduce our chances of contracting COVID-19, we are putting the following policies in place until further notice:
1. We ask that all members wash their hands when they arrive.
2. We ask everyone to thoroughly wipe down their equipment before and after use.
3. If you have any flu-like symptoms, please stay home.
4. We will not be allowing drop-ins till this thing calms down.
Thanks for understanding and helping us keep you healthy and happy!
CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (5-5-5-5-5)
50% x 5
60% x 5
70% x 5
70% x 5
70% x 5
Perform at 33X1 Tempo.
Metcon
Metcon (AMRAP – Rounds)
Alt EMOM for 21 Minutes
8 Straight Leg Deadlifts + 8 Bent Over Rows (as heavy as form allows)
8 Plyo Push-Ups + 8 Jumping Lunges (45/25)
3/2 Strict Chin-Ups + Strict Ring Dips
Warm-up
Soccer Warm-Up (No Measure)
Head Outside and perform each movement down and back
Butt Kicks
High Knees
Side Step
Karaoke
Toy Soldiers
Skip for Distance
Skip for Height
Broad Jump down, Run Back
Frog Jump down, Run Back
Duck Walk down, Run Back
Then proceed to movement specific warm-up.
Remote WOD
Warm-up (No Measure)
Video Demo for Remote WOD!
Don’t laugh too hard!
Goblet Squat (5-5-5-5-5-5-5-5-5-5)
Grab a dumbbell, kettlebell, heavy back pack, or your baby and perform some goblet squats at tempo! We will publish a demo video on our FB page and are working on a youtube channel!
Rep Scheme
10 sets of 5 reps
Tempo: 33X1
Tempo means start from standing, lower slowly ( 3 seconds down) into the bottom of a squat, sit in bottom of squat for 3 seconds, X means explode up, and 1 means rest 1 second at the top.
Metcon (AMRAP – Rounds)
Home WOD
Alt EMOM for 21 Minutes
10 Explosive Sit-Ups
8 Clapping Push-Ups + 8 Jumping Lunges (45/25)
60 Second Plank Hold
Perform 1 movement per minute, alternating movements. If you get caught and cannot complete a movement within the minute, move on to the next one and lost that round. Score is total number of successful rounds completed.
Demo vidoe will be published on FB group page.
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