CrossFit Salem South, CrossFit West Salem – Home WOD

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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

https://youtu.be/vfNCBrozWaE

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