CrossFit Salem South – CrossFit

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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