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
Simple Squat Warm-Up (No Measure)
400 M Run
10 Crossover Good Mornings
10 Toy Soldiers
10 Hip Circles
10 Leg Swings Open
5 Air Squats
20 Sec Russian Baby Maker
x 3 sets
10 Fire Hydrants (per leg)
20 Sec Wide Lunge Hold + 10 Knee Pushes per Side
10 Hawaiian Squats
10 Narrow Stance Squats
10 Sumo Squats
10 Jumping Air Squats
Review movement and proceed to lifting session!
Back Squat (4 x 1 Min of Max Effort @ 88%
Rest 2 Min after each set. )
Take 5-10 min to build to your 88%. The perform the above rep scheme.
Weightlifting
Metcon
Metcon (Time)
For Time . . .
30 Hang Power Clean + Power Jerk @ 75%
Every 90 seconds, perform 10 V-Ups
Start with the V-Ups
15 Min Cap.
L1:
75/55, Lying Leg Raises
L2:
Alt Single Leg V-Ups
L3:
Rx
L4:
20 Sec L Sit (legs straight!) Hold on Rings in place of V-Ups (must be unbroken)
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