CrossFit Salem South, CrossFit West Salem – Home WOD
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