Announcements
Hey guys! Items purchased June to August will be charged this week – sorry!! Wodify has been in update mode but it good to go now. I apologize for the delay.
Our next giveback event is 10/3 at First Coast No More Homeless Pets at 464 Cassat Ave, Jacksonville, FL 32254-3768, United States from 8:30am to 11:30am. Please RSVP in the fb event, or by emailing me. We can only take 12 for this one. At the last event we had a lot of no shows, so if you RSVPd yes, please show up so you aren’t taking a spot from someone. This event is worth 50 MOM points.
CrossFit Salt De Terre – CrossFit
Weightlifting
Metcon (Weight)
5 Sets, not for Time . . .
50 M Bottoms Up Kettlebell Carry, Right (container to first intersection)
5 Bottoms Up Kettlebell Presses, Right
50 M Bottoms Up Kettlebell Carry, Left
5 Bottoms Up Kettlebell Presses, Right
Use the same weight for all 5 sets. Go as heavy as form allows. This is a great grip and shoulder stability builder. Be careful and use a weight that is appropriate. DO NOT DROP KETTLEBELLS. If you cannot perform with a kettlebell, use a dumbbell instead but try to go heavier as this will be easier.
Bottoms Up Kettlebell Carry: https://www.youtube.com/watch?v=UpBzi0HIdAI
Bottoms Up Kettlebell Press: https://www.youtube.com/watch?v=J5LEpIZSDS0
Take no more than 15 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
6 Toes to Bar
10 Double Kettlebell Front Rack Lunges (53/35)
6/4 Strict Ring Dips
50 Double Unders
Use dumbbells if we run out of kettlebells.
Sub for ring dips is dips on horns or bench dips.
Sub for double unders is 1 min of attempts – let’s use those speed step skills to start working on dubs!
Warm-up
Guided Rolling Session (No Measure)
1) 10 Passes up and down Back
2) 10 Passes Upper Back
3) 10 Passes Lower Back
4) 10 Passes/Side on Lats
5) 10 Passes/Side on Pecs
6) 10 Passes on Quads
7) 10 Passes/Side Inner Quads
8) 10 Passes/Side IT Band
9) Sit on Foam roller, cross ankle over knee, roll right glute
10) Sit on Foam roller, cross ankle over knee, roll left glute
11) Grab Lacrosse Ball and do the same thing with ball, as steps 9 and 10. Hold each side for 2 min.
12) Roll calves
13 ) Venture to the wall, place ball slightly behind armpit area (teres major/minor muscles), hold arm straight up in air, hold for 2 min, switch sides.
Begin dynamic warm up!
Kettlebell or Odd Object Warm-Up (No Measure)
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
13. 10 Goblet Squats, jump out of bottom
14. 10 Halos (5 to the right, 5 to the left)
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