CrossFit Salem South, CrossFit West Salem – Home WOD
1: Warm-up (No Measure)
2x
10 Single arm Press (right, light weight use band if you have one)
10 Single arm Press (left,light weight use band if you have one)
20 scorpion https://youtu.be/hFMoZo9jTXw
45 sec plank
10 push up
45 sec Table Top Plank https://youtu.be/CoXv6ZVbo94
2 min shoulder smash each side
https://youtu.be/CoXv6ZVbo94
10 rep each
Revers grip press https://youtu.be/rx3_mTTkWFA
Bent over row
No push up Burpee https://youtu.be/H8wBxRIV1VA
Revers grip press
Bent over row
Burpee
1a: Metcon (AMRAP – Reps)
Barbell Strength: Floor Press or Shoulder Press
10 sets for max reps @
Floor/Bench Press 135/95
Shoulder Press 95/65 (strict)
https://youtu.be/vfNCBrozWaE
1b: Metcon (AMRAP – Rounds and Reps)
Barbell Conditioning: AMRAP 16:00
Ground to Overhead (see chart)
High Knees in Place 20 reps
10 V-ups
GTO
12 @ 95/65
10 @ 115/75
8 @ 135/95
6 @ 165/115
4 @ 185/125
2a: Metcon (No Measure)
KB/DB Strength: 10-9-8… 1 reps of:
Push Ups
Pull Ups
Pull ups might be tough at home but here are some ideas:
* door way pull up bar, jumping
* lay prone under a table and pull up
* borrow rings from the box, ring rows or ring pull ups hanging the rings from a tree/carport/etc
https://youtu.be/vfNCBrozWaE
2b: Metcon (AMRAP – Rounds and Reps)
Db/KB Conditioning: AMRAP 16:00
12 Ground to Overhead (plate, DB, or KB)
High Knees in Place 20 reps
10 V-ups
https://youtu.be/vfNCBrozWaE
3a: Metcon (AMRAP – Rounds and Reps)
Bodyweight Conditioning: AMRAP 20:00
12 Ground to Overhead (any object or touch-n-goes)
High Knees in Place 20 reps
10 V-ups
Butt Kickers in place 20 reps
10 Supermans
https://youtu.be/vfNCBrozWaE
Cash Out
Spend 5 min working on Hand Stand Walk
Or
Accumulate 2-3 min of
Hand Stand Hold/ HS Hold with shoulder taps
or
Wall Walk Hold