CrossFit Salem South, CrossFit West Salem – Home WOD
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.