CrossFit Salem South – CrossFit
1: Warm-up (No Measure)
Group Warm Up:
Name Game ” favorite pizza”
15 seconds Fast Feet
15 seconds Butt Kickers (hamstring activation)
1 Squat Hold + 9 Air Squats
10 Torso Twists
10 Push-Ups
15 Seconds Fast Feet
15 Seconds Butt Kickers
10 Jump Squats
10 Torso Twists
5 Narrow Push-Ups + 5 Wide Push-Ups
400-Meter Run
2: Metcon (Weight)
EMOM 18:00
Odd Min: Max calories on the bike
Even Min: 6 Front Squats (no racks)
Class: More than 10 people in class use the buddy system and trade between a bike and lifting. Partner by size not ability to minimize bike adjustments.
Goal: Pace the bike and weight selected to maintain across the entire 18 rounds.
Score: is the least calories on the bike in a minute + the least weight lifted 6 times in a minute. Ex: least cal 12, least squat weight 135 = 147 score
Basics: sub Goblet Squats
https://youtu.be/CmsejEOeMpY
Intermediate: As written
Advanced: As written
Front Squat Video:
https://youtu.be/uYumuL_G_V0
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:00
Run 100m (lunge first 10 strides)
10 Toes to bar
Basics: Skip lunging as needed, sub 10-15 sit ups depending on ability
Intermediate: Hanging knee raises as needed
Advanced: As Written (GHD sub 1:1 as needed)
Rx+: 8 Weighted TTB
Toes to bar demo:
https://youtu.be/_03pCKOv4l4
Weighted TTB Demo: (add Med Ball 12/10)
https://youtu.be/8yW3cpZXrAg