Announcements
6am Thursday, Nov 10 will be cancelled. All other classes to remain as scheduled. Plans will be updated as we follow the weather. Noon tomorrow, will be cancelled 2 hours ahead of start time if necessary and we will update you here so be sure to check back!
CrossFit Salt De Terre – CrossFit
Warm-up
A. General
30 Sec Butt Kicks
5 Pause Air Squats
30 Sec Toy Soldiers
5 Pause Air Squats
30 Sec High Knees
5 Pause Air Squats
30 Sec Leg Swings (15 sec R, 15 sec L)
5 Pause Air Squats
30 Sec Side Lunge
5 Pause Air Squats
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Activation
3 sets @ascending
6 x 90/90 hip rotations
2 Back squat + 1 Pause Squat + 2 Back squats
4-6 Pistol progression
Pistol Progressions
High box step ups
Pistol to a box
Heel lock: https://youtu.be/RldhUF8Ezu0
Band assisted: https://youtu.be/ctu2K33Gxlg
Counter weight: https://youtu.be/odGxYBD3n6A
Heel elevated: https://youtu.be/YSNnLjvT95w
Weightlifting
Back Squat (
)
50% x 5
60% x 5
70% x 5
75% x 5 (6 sets)
Take 20 min on this.
Metcon
Metcon (Time)
10 Rounds for Time . . .
10 Deadlifts (135/95)
10 Alternating Pistols
15 Min Cap.
Rest 2 min after work is complete, then perform 2nd Metcon, below.
L1:
10 Deadlift (95/65)
12 Bodyweight Lunges
L2:
10 Deadlift (115/75)
10 Heel Lock Pistols or Pistol to Box
L3:
10 Deadlift (115/75)
10 Heel Lock Pistols or Pistol to Box
L4:
10 Deadlift (185/125)
Weighted Pistols (35/25) *Use kb on one side, can do 5 L then 5 R
Metcon (Checkmark)
3 Sets . . .
15 V-ups
15 Hollow body rocks
10 V-ups
10 Hollow body rocks
5 V-ups
5 Hollow body rocks
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