Announcements
On 2/11, from 4:15 to 6:15, Chiropractor, Gianpaolo Passeggiata of Southeast Orthopedic Specialists will be at the gym offering free. Gianpaolo will be set-up on the Muay Thai side of the space and give a short spiel about his offerings before the 4:30 and 5:30pm classes.
Show Yourself Some Love Nutrition Challenge starts 2/15! Sign up sheet is in the gym. Rules and how to play can be found at the gym and on our FB group.
To book your challenge consultation with Dietitian, Alice, use this link:
https://squareup.com/appointments/book/97qprpq5vgsyif/L2DFYWZDR30QW/services
Anyone looking to play must:
1. Find a partner
2. Sign Up following the instructions in the gym/on FB
3. Submit their info to [email protected] ( instructions for what to send in the gym/on FB)
4. Do their consultation
5. Bring $20 cash to the gym to contribute to the prize “pot”
We will be doing a de-briefing via FB Live on 2/12 at 5pm.
CrossFit Salt De Terre – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 15 minutes . . .
Partner 1:
10 Snatches (95/65)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell hold in bottom of squat (53/35 )
Buy-In: 50 Goblet Lunges (53/35 ) (each)
For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.
While partner 1 is working to complete a full round of snatches and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin snatches until partner 2 is in the bottom of the squat. After partner 1 completes 10 snatches and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.
Score is total rounds + reps between both partners.
For modifications, use lighter barbell and kettlebell. Opt for step-ups or lower box jumps.
REST 5 MIN, THEN . . .
Metcon (AMRAP – Rounds and Reps)
AMRAP Ascending Ladder (with a Partner) in 10 minutes . . .
2 Wall Ball Shots (20/14) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14) – Partner 2
6 Synchronized Burpees
etc…
Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees (together). Partner 2 does 2 wall balls, then both partners do 2 synchro burpees. Partner 1 does 4 wall balls, then both partners do 4 synchro burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchro burpees, etc. Continue adding 2 reps per round until time is up.
Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before hopping up and finishing with an overhead clap.
Score is rounds + reps between both partners.
For modifications, us a lighter wall ball.
Warm-up
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)
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