Announcements
FRIDAY NIGHT LIGHTS/The CF Open starts this Friday and runs 3/12, 3/19 and 3/26. WHOOT WHOOT. Evening classes canceled but 6am, 8:30am, and Noon still operating per usual.
March 13th from 11:30 -12:30pm we will have Dr. Peter Yu in for a workshop on Posture. This workshop is FREE! Open gym will be canceled this day for the workshop but if you need to make-up the Open WOD, you can do so from 11-11:30am.
CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (5-5-5-5-5-5)
Perform 6 sets of 5 at 61X1 Tempo. Perform all sets at about 60%. Immediately after each set, perform 10 jumping squats with 25% bodyweight. Use a dumbbell or kettlebell and hold in a goblet squat position for these. After squats, rest 90 seconds then move into next set.
Take 20 min on this. You may want to hit a few warm up sets, practicing the tempo before you begin.
Metcon
The Wobble (Time)
Partner WOD
100 Romanian Deadlifts (135/95) (total)
100 Overhead Plate Lunges (total) (45/25)
10 Box Jumps (each)
10 Pistol Squats (each)
50 Deadlifts (185/125)
100 Overhead Plate Lunges (total)
10 Box Jumps (each)
20 Pistols (each)
25 Sumo Deadlifts (225/155)
100 Overhead Plate Lunges (total)
10 Box Jumps (each)
30 Pistol Squats (each)
Alternate as desired.
25 Min Cap.
L1: Light deadlifts, body weight lunge, narrow stance squats
L2: Lighter deadlifts, lunge with plate in front rack, single leg sits to bench or assisted pistols
L3: Rx
L4: 155-225-305/105-155-205
Warm-up
Banded Warm-Up (Legs/General) (No Measure)
Send athletes out for a 450 M Run, then . . .
Have them grab a green or purple band, sit down, loop around their right foot, lay on back and . . .\
1. Keeping tension on the band, move leg up (toward hip) and down (to floor) – 10x
2. Remain on back, put band in right hand, reach left arm out straight, at shoulder height and keeping shoulder on ground take leg out to side (open the hip) – 10x
3. Remain on back, put band in left hand, reach right arm out straight, at shoulder height and keeping shoulder on ground take leg across body (close the hip) – 10x
4. Put leg straight up in air, point pinky toe toward ceiling (stretches outer ankle) and hold 30 sec
5. Keep leg in same position and twist foot so big toe is up in air (stretches hammy) and hold 30 sec
6. Keep leg in same position and put foot flat, curling toes toward head, then tilt back and forth 10 x
7. Keep leg in same position and make 10 big ankle circles
8. Bring knee of the banded leg to chest and drive away 10 x, keeping heel near ground
9. Keep band around foot and turn onto stomach, pulling heel to butt and using band to pull heel in tighter, stretching hip, hold 30 sec
10. Repeat on left leg
11. Remove band from foot and stand
12. Put hands on band in wide grip and perform 10 pass throughs, keeping arms straight.
13. Keep hands in same position and perform 10 around the body passes (5 each way)
14. Loop hands in once (to create more tension on band), lock arms out over head, pull band out and down behind neck – 10x
15. Place band on top of shoulder blades, upper back area (so there is a pull in chest) and perform 10 good mornings
16. Keep band in same position and perform 10 Kang squats (good morning, squat, reverse good morning, stand)
17. Keep band in same position and perform 10 side lunges
18. Keep band in same position and perform 10 back squats
19. Raise band above head, arms locked out, and perform 10 overhead squats
Then . . . transition to lift specific warm up.
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