Announcements
No barbell club till December – sorry! We are going to revamp this program offering and come back with something better!
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 Run with Plate
30 sec World’s Greatest Stretch (15 sec/side)
30 sec Rotating Full Squat T Spine Rotations
30 Sec Trunk Twists
30 Sec Inc Worms
B. Specific
3 Lift Offs
3 Knee Passes
3 Shrugs
3 High Pulls
3 Muscle Snatches
3 Behind Neck Press
3 Back Squats
3 Behind Neck Power Jerks
3 OHS
3 Snatch Balance
3 Snatch
Weightlifting
Snatch (16 Min EMOM
Min 1: 1 @ 80%
Min 2: 1 @ 82.5%
Min 3: 1 @ 85%
Min 4: Rest & Repeat)
Full snatch. Take 5-10 min to warm up to this weight.
Metcon
Metcon (3 Rounds for time)
Every 4 Mins for 12 Mins . . .
12-9-6 Reps
Thruster (95/65)
Bar Facing Burpees
Score: Slowest Interval
L1:
9-6-3 Reps
Thruster (45/35)
Burpees
L2:
12-9-6 Reps
Thruster (75/55)
Bar Facing Burpees
L3:
Rx
L4:
Every 4 Mins for 12 Mins
15-12-9 reps
Thruster (95/65)
Bar Facing Burpees
Extra Accessory
Metcon (Checkmark)
Core stability
3 sets
30 sec Weighted Side plank (Right)
30 sec Weighted Side plank (Left)
5/5 Banded Dead bug
5/5 Banded contralateral plank
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