Announcements
NO BARBELL CLUB this weekend, 3/20. Need Open Gym time for makeup wods. We will resume after The Open.
Guest yoga instructor from Soluna this weekend! Let us know what you think!
CrossFit Salt De Terre – CrossFit
Accessory Work
Skills and Drills (1-1-1-1-1-1-1-1-1-1)
Time to work on those shortcomings!
Take 10 min to work on up to 2 bar related gymnastics skill of your choice.
Options include:
– Toes to Bar (strict and kipping)
– Pull-Ups (strict, kipping, butterfly, C2B)
– Chin-Ups (strict, C2B)
– Bar Muscle Ups (strict, kipping)
– Sequencing such as toes to bar to pull up to muscle up
Metcon
Metcon (AMRAP – Reps)
Interval Time!!
5 Rounds of . . .
– 30 Seconds Max Sit-Ups
– 30 Seconds Rest
– 30 Seconds Max Air Squats
– 30 Seconds Rest
– 30 Seconds Calorie Row (wipe down rower handles after use)
– 30 Seconds Rest
Score = Total Sit-Ups + Squats +Calories
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) Roll calves
Begin dynamic warm up!
General Warm-Up 4 (Quick/PVC) (No Measure)
Have athletes grab a PVC pipe and perform . . .
10 Pass Throughs
10 Passes Around the Body (per side)
10 Trunk Twists (pvc on back)
10 Leg Swings
10 Leg Swings Open
10 Good Mornings
10 Back Squats
10 Sotz Presses
10 Overhead Squats with Palms Open
10 Overhead Squats
Then perform movement specific warm-up.
*** Time permitting, you can also have athletes play the pvc pipe game beforehand. Have athletes stand in a circle with the pvc pipe resting on the ground, call out left or right and have athletes move in the respective direction and reach toward the pvc pipe nearest them. If the pvc pipe falls, they are “out” and must go perform “x” movement till game is done. Play 2-3 rounds of this.
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