CrossFit Salem South, CrossFit West Salem – Home WOD

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Warm-up (No Measure)

Warm-up
Jog for 5 min

Then 2x 10 reps each

Inch worm https://youtu.be/6Xh7Oxx9eWQ

lying crossovers https://youtu.be/5IEQZgeEsRw

Sky Reach https://youtu.be/C71x7OtMW94

No push up Burpee https://youtu.be/H8wBxRIV1VA

squats

BB Clean Warm Up 3 rep each

Down up

Down high pull

Down muscle clean

Clean Drop (power)

Clean Drop (full)

squat clean

https://youtu.be/-z3u6IlBLOw

3x Squat clean (light)

3 Burpee over bar

2x Squat clean (Med)

3 Burpee over bar

1a: Metcon (Weight)

Barbell Strength:

20×1 Hang Squat Cleans AHAP (same weight)
https://youtu.be/Ih2Y6Hahogk

1b: Metcon (Time)

Barbell Conditioning: 10 Rounds for time

– 8 Thrusters (45/35# bar)

– 30 Double Unders (60 HSU, 90 SU)

– 8 Burpees over the bar

– 30 sec plank
https://youtu.be/Ih2Y6Hahogk

2a: Metcon (Weight)

DB/KB Strength:

200m Lunge with DB or weight added (equals 200 lunges alternating L/R)
https://youtu.be/Ih2Y6Hahogk

2b: Metcon (Time)

DB/KB Conditioning: 10 Rounds for time

– 8 Thrusters (DB/KB)

– 30 Double Unders (60 HSU, 90 SU)

– 8 Burpees over a broomstick/object

– 30 sec plank
https://youtu.be/Ih2Y6Hahogk

3a: Metcon (Time)

BW Conditioning: 10 rounds for time

– 8 Squats

– 30 Double Unders (60 HSU, 90 SU)

– 8 Burpees

– 30 sec plank
https://youtu.be/Ih2Y6Hahogk

Cash Out

3 rounds each side

3×6 TeaPot and 25ft suitcase carry (right)

3×6 TeaPot and 25ft suitcase carry (left)

1 round= tea pot+ suit case+teapot+ suit case carry+ teapot+suitcase carry all on the right then repeat on the left.