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. Specific Bench Press Activation
3 rounds
10 cal Assault bike
10 Partner Med ball chest passes
10 Horizontal plate presses
https://youtu.be/yPJO6zQIJfk
B. Specific Rowing Speed ramp up:
3 sets
50m Legs only row (arms straight, hips closed)
50m Legs and hips (arms straight)
100m Full stroke sprint @ ascending
Set 1: Moderate
Set 2: Goal Pace
Set 3: Faster than goal pace
*Try and maintain the stroke rate over all three sets in order to put more emphasis on force per stroke.
Weightlifting
A: Bench Press (5×5 @starting at 60%
Build to a Heavy 5reps)
TC: 15 min
Score: Weight
Scaling Options
Beginner
@ascending weight
Intermediate
As Written
Perform
N/A
Conditioning
B: Metcon (Time)
Row
8 x 500m
Alternating between
500m @RPE 5
500m @RPE 7
TC: 18 min
Score: 500m Avg.
Scaling Options
Beginner
400m/350m
Intermediate
As Written
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Tall kneeling banded Ws
3 x 8
Leave a Reply