CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

Warm-up (No Measure)

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

5 Min EMOM

min 1; 5 Front squats

min 2; 4 front squats

min 3; 3 front squats

min 4; 3 front squats

min 5; 3 front squats

If possible, add weight each min to get up to the weight you will be using for the pause squats.

1: Metcon (Weight)

Strength:

A. Barbell – Pause squats (FrontBack) 9×3 AHAP – 3 sec bottom pause

B. DB/KB – 9×5 (3 sec pause in active bottom position)

C. Body weight – 9×7 (3 sec pause in active bottom position)
Demo video https://youtu.be/O5wBbgEkPm8

2: Metcon (Time)

Conditioning: 10 rounds for time (10 RFT)

A. Barbell – 5 Front/Back rack lunges, 5 Cleans, Run 100m

B. KB/DB – 8 Lunges, 8 Cleans (4 each arm), Run 100m

C. BW – 10 Lunges, 8 Push Ups, Run 100m (or subs)
Options instead of the run: 1:00 of jumping racks, jump rope, high knees. 30 seconds of mountain climbers, touch-n-goes. Demo video https://youtu.be/O5wBbgEkPm8