Announcements
*** Cancellation window changing to 2 hours prior to class start time for evening classes starting May 1. If you do not cancel within 2 hours of class start time, you will be dinged $3. We are doing this because of the high volume of last minute cancellations occurring and because we want folks who want to come to classes to be able to plan better and make it in! Thanks!
1st Quarter Charges will be processed between 4/23 and 5/1. We will be moving to a kiosk system for check out in May! An instructional video will be posted on the members only Facebook group.
Bring a Friend Fridays will continue for May!! Not only does bringing a friend earn ya MOM points, it’s also FUN!!! If you want to bring a friend, please contact Amy at [email protected] so you can get a waiver sent to him/her and make sure they have a spot in class. Prepare for some bumpin’ Friday partner WODs! We look forward to meeting your peeps!!
CrossFit Salt De Terre – CrossFit
Metcon
Metcon (Time)
For Time . . .
5 – 10 – 15 – 20 – 25
Kettblebell Swings (53/35)
Plate Overhead Sit-Ups (25/15)
*** Perform 50 double unders after each round.
15 Min Cap.
L1: Light Russian Swings, Sit-Ups, Double the number of singles
L2: Light American Swings, Weighted Sit-Ups (hold on chest), 50 Speed Steps
L3: Rx
L4: 70/53, 100 Double Unders
Rest 5 Min, put equipment away, then . . .
5k Row (Time)
Max Effort 5k Row
Work with a partner to perform, partitioning as desired. Be sure to wipe down handles when you switch. Make sure to note that this was a partner row when you record your score.
Warm-up
Kettle Bell Warm-Up (No Measure)
450 M Run, then . . .
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
Then . . . proceed to lift specific warm-up.
*** Time permitting, you can also have athletes play the kettlebell game where they each grab 2 kettlebells and set them up in a line running from the front to the back door (so there is enough room for athletes to perform a plank on either side of the line). Then, have athletes partner up, set up in a plank on opposite sides of the line (same end), and race down the line, touching each kettlebell with both hands. Perform 2-3 times.
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