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
Inversion Clinic Saturday, December 10 from 11am to 1pm. $30 for members. Message us to sign up!
CrossFit Salt De Terre – CrossFit
Warm-up
A. General
60 sec Jumping Jacks
30 sec Banded good mornings
60 sec Burpees
30 sec Banded Y pulls
60 sec Burpee + Tuck Jump
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 rounds
3 Cleans
3 ring dips (or push-ups/box dips)
rest 30sec-1min
2 rounds
3 Deadlifts
3 HSPU (or DB push press/piked hspu)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Rest 5 minutes then perform Diane.
Modifcations in description below. Traditionally Elizabeth require3ed squat cleans but do as you will . . .
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Elizabeth cutoff: 7 min
Diane cutoff: 18 min (TC = 6 mins)
L1:
15-12-9
Clean @75/55 lbs (Can perform 7 UB)
Bench Dips
Deadlift @135/95 lbs
DB Push Press @ 2×25/15lbs
L2:
Clean @115/75 lbs
Assisted Ring Dips
Deadlift @185/125 lbs
Pike HSPU
L3 & 4:
Rx
Accessory
Metcon (Weight)
10 Min EMOM
Min 1: 100 M KB Farmers Carry 2 x AHAP unbroken
Min 2: 20 Sit-Ups
Record weight as score. Please do not put abmats on street. You can put the grey foam mat on the road and an abmat on top if you like or you can do your sit-ups indoors.
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