Announcements
We are opening Saturday workouts up to the community! Bring a friend, associate, family member, you name it who might want to exercise with you! Workouts will be team based and lots of fun! We will continue these through the end of the year! Class caps will be waived to accommodate bigger groups. We will still need waivers completed, so if you do bring a guest, please arrive early or send us their email in advance.
Holiday Hours:
Thanksgiving, 11/24 – 9am Team Workout, all other classes cancelled
Black Friday, 11/25 – 9 and 10am, all other classes cancelled
Saturday, 11/26 – Normal schedule resumes
CrossFit Salt De Terre – CrossFit
Warm-up
A. General
200 M Jog
30 sec deep squat T spine rotations
30 sec tall box jumps
B. Specific
3 sets @ascending
3 Back squats
5 Back rack elbow rotations
3 Front squats
*Re rack the bar between the elbow rotations and front squats
Weightlifting
Front Squat (50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
??? x 2
??? x 2
??? x 2
)
Take 20 min to build to a heavy double.
Metcon
Metcon (Time)
6 Rounds for Time . . .
3 Deadlifts (315/225)
9 Box Jumps (24/20)
200 M Run
Rest 30 seconds after each round
18 Min Cap. Score is total time including rests.
L1:
3 Deadlift @ Heavy
6 Box Jumps 20/Plate Jump
100 M Run
L2:
3 Deadlift @225/155 or 80%
9 Box Jumps 24/20
200 M Run
L3:
Rx
L4:
5 Rounds for Time
3 Deadlifts (365/275)
9 Bar Facing Burpees
Rest 30 seconds after each round
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