CrossFit Salem South, CrossFit West Salem – Home WOD

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Warm-up (No Measure)

2 rounds of (not for time, move for quality)

10 Bootstrapper

20 lying leg swings (each leg)

10 lying cross overs (each leg)

10 Front Squats

5 Single leg Deadlift (each leg)

Then

Snatch specific warm up

3X each for 2 rounds

Down up’s

Down to High Pull

Down and Muscle Snatch

Snatch Drop (power position)

Snatch Drop (Full Squat)

Power Snatch

https://www.youtube.com/watch?v=PuiNqEqWdGk&t=3s

1: Metcon (Weight)

Strength:

A. Barbell – 5 rounds

5 Hang Snatch, 5 Barbell Rows

B. Kettlebell/Dumbbell – 8 rounds

10 Hang Snatch, 10 bent over rows (5 ea arm)

C. BW – 10 rounds

5 Pike Push Ups, 5 Pulls (ring rows, pull ups, table pull, etc)
Demo video https://youtu.be/JQqsghJWvwI

Home “no bar” pull up options:

https://youtu.be/UH0eEoqSoOc

https://youtu.be/mjnseqLiVXM

2: Metcon (AMRAP – Rounds and Reps)

Conditioning:

A. Barbell – AMRAP 20:00

1:00 Cardio

8 burpees over the bar

12 KB/DB Swings or Plate GTO

8 Snowmans*

B. Kettlebell/Dumbbell – AMRAP 20:00

1:00 Cardio

8 burpees

12 KB/DB Swings or Plate GTO

8 Snowmans*

C. BW – AMRAP 20:00

1:00 Cardio

8 burpees

12 Swings (any object)

8 Snowmans*
Snowmans are done face down on the ground, head/chest/feet up like the top of a superman, arms move in a jumping jack or snowman fashion. Video coming. GTO = ground to overhead, not a super cool car from the 60s (that wouldn’t even make sense in this circumstance).

Demo video https://youtu.be/JQqsghJWvwI

Cash Out

accumulate 2 min in each plank

Plank (normal)

side plank (left) https://youtu.be/SBhOpHedysI

side Plank (right)

Table Top https://youtu.be/gvsh8hUfcUk