Announcements
Hey Guys,
Given the Mayor’s recent announcement about the city-wide curfew that begins tonight at 8pm and runs till 6am tomorrow morning, we are moving the 6am to 6:30am. We are sorry for any inconvenience this might cause, but we do not want to encourage anyone to break curfew going to the gym.
Learn more here: https://www.news4jax.com/news/local/2020/05/31/dozens-gather-at-duval-courthouse-for-peaceful-protest/
CrossFit Salt De Terre – CrossFit
Weightlifting
Zercher Squat (5-5-5-5-5-5)
Holding bar in crook of elbow, perform like a front squat.
Perform 6 sets of 5, building in weight. Rest 1-2 min between sets. Take no more than 15 min on this.
We have 8 racks for squats so try to pair with someone you are comfortable working with and wipe down bar and pad, if required.
Metcon
Metcon (AMRAP – Reps)
5 Rounds for Total Reps
1min: Max Double Unders
1min: Rest
1min: Max Push Press (96/65)
1min: Rest
1min: Max Wallball Sit-Ups (30/20) ** Use med balls too
1min: Rest
Record total reps, across all exercises as score. Sub for double unders is . . . you guessed it, speed steps OR 1 min of double under attempts.
Warm-up
Booty Band/Hip Circles Warm-Up (No Measure)
Have athletes grab a hip circle and place above knees, colored side in. Have them start by the rig and . . .
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 2 x)
Knee Up and Out, forward and backward
10 Squats
Lower band to ankles
Walk Forward, pushing knees apart, toes straight ahead
Walk Backward, pushing knees apart, toes straight ahead, think about sliding heel
Side Step (same direction, toes ahead, 1x)
Toes out, legs straight/lock knees, squeeze glutes, forward and backwards walking mostly on heels
Toes in, legs straight/lock knees, squeeze glutes, almost roll to outside of foot, forward and backwards walking mostly on heels
Time permitting, have athletes find a spot on the floor, put band back above knees, lay on side
With knees and ankles stacked, perform 10 clam shells, squeezing at top, per side
Roll onto back, perform 10 glute bridges
Then, perform 10 single leg glute bridges, pause at top to make harder
This warm-up is great for squat or deadlift days. If performing on a front squat day, be sure to give athletes a few front rack stretches/warm-ups in addition.
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