Announcements
Christmas Paartaaaay 12/17 – deets coming! This is pending enough folks can make it. See Mason’s post on the FB group or email us if you are in!
Cancellation window for 4:30 and 5:30pm classes has been moved to 1 hour before class instead of 2. All other classes are still at 2 hours, except the 6am which is still at 9pm the night before.
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.
Inversion Clinic Saturday, December 10 from 11am to 1pm
This class is for beginners to advanced and will focus on drills and hands on instruction to help you get and stay upside down!$30 for members, $50 for non. Venmo Amy at @Amy-Saltmarsh to secure your spot. Space limited to 20.
Holiday Hours
Christmas Eve – CLOSED
Christmas Day – CLOSED
Monday, 12/26 – CLOSED (observation for our hardworking staff!)
Monday, 1/2 – CLOSED(observation for our hardworking staff!)
CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 sets
1 minute Machine
1 minute Banded good mornings
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
5-10 “Bang Bang drill”
5-10 “Bang Bang” onto plates
5 Tall snatch onto plates
5 Tempo Snatch, onto plates
5 Power snatch
Weightlifting
A: Snatch (EMOM 5minutes
Power Snatch
Min 1: 5 @ 60%
Min 2: 4 @ 65%
Min 3: 3 @ 70%
Min 4: 2 @ 75 %
Min 5: MAX reps in 1 minute @ 80%)
TC: 5 min
Score: Max Reps
Scaling Options
Beginner
EMOM5
3 Reps @ ascending weight
Intermediate
As Written
Perform
Power Snatch Ladder
For time:
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75 %
1 @ 80%
Set up 5 bars and storm through for time.
Metcon
B: Metcon (Time)
6 rounds for time
20/16 Cal Bike/Row or Run 200m
20 KB Swings 24/16 Kg
Score: Time
TC: 18 min
Scaling Options
Beginner
12/10 Cal Bike/Row or Run 100m
20 RKB Swings @16/8 Kg
Intermediate
20/16 Cal Bike/Row or Run 200m
20 KB Swings @16/8 Kg
Perform
6 rounds
20/16 Cal Bike
20 KB Swings @24/16 Kg
Extra Accessory
Metcon (Checkmark)
3 sets
12/12 DB Lateral raises
12 Face pulls, band attached @ ankles
Leave a Reply