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. We will be moving to a kiosk system for check out in May! Kiosk will be ready this week (just working out a few kinks). 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
Weightlifting
Snatch Lift-Off + Snatch + Overhead Squat (3-3-3-2-2-2-1-1-1)
Lift off (floor to knee cap) in snatch grip, then full snatch then stand up and perform another overhead squat.
50% x 3
55% x 3
60% x 3
65% x 2
70% x 2
75% x 2
80% x 1 (3 sets)
Take 15 min on this. Take % off snatch.
Metcon
Metcon (Time)
4 Rounds For Time . . .
300 M Run
10/8 Strict Chin-Ups
12 Double DB Front Rack Alternating Lunges (50/35)
20 Min Cap.
L1: Banded Strict Chinups, Light DB
L2: Jumping Chinups + Negative , Lighter Dumbbells
L3: Rx
L4: L-Sit Chin-Ups, 53/35# KB
Warm-up
Banded Snatch and Overhead Squat Warm-Up (No Measure)
Have athletes grab a green band and loop it around rig at hip height
10 Toy Soldiers
10 Toe Touches
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Banded Good Mornings (band on hip, per leg)
10 Crossover + Reach
10 Kang Squats
Go to rig and perform one min hold with foot in bad (stretching hammy). The 10 kicks, then another 1 min hold.
10 Squats
10 Hugs
10 Trunk Twists
30 Second Shoulder Stretch on Rig (like leaning through a door frame) (per side)
10 Banded Thread the Needles (per arm)
Remove band from rig and perform . .
10 Passthroughs
10 Scap Retractions
10 Overhead Squats
10 Pass Through + Overhead Squats
Grab bar and begin snatch or OHS warm-up.
Leave a Reply