Announcements
Giveback events resume 9/5. We will be going back to White Harvest Farms to help with their fall planting. Volunteer time is 8am to 11am, Saturday, September 5. Teen kiddos and sig others welcome. If you are not on Facebook and would like to join us for this event, please email Amy at [email protected] to reserve your space and get additional event details. Space is limited and distancing and sanitizing will be enforced.
CrossFit Salt De Terre – CrossFit
Weightlifting
Weighted Step-ups (10-10-10-10-10)
Perform 5 sets of 10, all at the same weight. Hold dumbbells or kettlebells in farmers carry position.
Immediately after each set, perform 20 skater squats.
Rest 90 seconds after each round. Record weight used as score.
Skater Squats: https://www.youtube.com/watch?v=sM2otyJll_c&list=TLPQMjEwODIwMjBfe8e1RKkHNA&index=1
Metcon
Metcon (Time)
3 Rounds for Time . . .
30 Suitcase Deadlifts (50/35)
50 Double Unders
20 Pull-Ups
50 Double Unders
10 Renegade Rows (50/35)
50 Double Unders
18 Min Cap.
Sub for un-assisted pull-ups is ring rows.
Warm-up
Squat and Lunge Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor or Box (sit but back to heel) (20 sec per side)
10 Tuck Jumps or Box Jumps
10 Fire Hydrants (per leg)
Pigeon Stretch on Floor or Box (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges OR Split Squats per leg (set up in lunge, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, if performing front squats, get a bar in a rack and perform . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!
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